Weekend Schedule
Friday July 3rd – 5,6,7,8,9,11am & Noon Classes. We will be closing at 1pm.
Saturday July 4th – We will be hosting a 9 & 10am class at Moakley Park. (less than 1 mile for the gym) Registration is not required, all are welcome. There is a parking lot which usually has spots available as well as street parking.
Sunday July 5th – Normal Schedule. CrossFit at 9 & 10am. CTX at 11am. Registration is required through the ZenPlanner app.
Due to limited participation, we have suspended All Zoom WODs moving forward.
Warm Up
2 Rounds of
15/12 Cal Row
15 Scap Push Ups
15 Pass Throughs
2x through a modified Burgener Warm-Up
4 Jump Shrugs
4 Jump Shrug High Pulls
4 Hang Muscle Snatch
4 Snatch Lands (2 @ 2 inches & 2 @ 4 inches)
4 OHS
Strength
E2MOM12
Power Snatch
3 Reps
WOD
4 Rounds
In 3 minutes Complete
10 Hang Power Snatches 115|80
10 Overhead Squats
Then
Max Calorie Row
Rest 2 Minutes
L2 – 95|65
L1 – 75|50
ADV – 135|95
Extra Work
10 -1
Wallball 30|20
V-Up
Pistol (each leg)
Strict HSPU
*Scale pistols to weighted reverse lunge 30|20, scale HSPU to db strict press, scale wall ball weight as necessary