Switch It Up Summer Special!

Jun 8th, 2018

Category: CrossFit

Switch It Up Summer Special!

Heather – SandStones NBD

Sports Wellness on Saturday!
Dr. Miguel will be here this Saturday and still has some available appointments. Click HERE to schedule your appointment!

3-Month Summer Special! ($150 Savings!)
Sign up for 3 months of our 3 classes per week CrossFit membership and enjoy $150 in savings! With our flexible class schedule and no need to reserve classes in advance, this summer special is the perfect opportunity to kick your fitness routine into high gear for the summer! There are no restrictions on the days/times you come to classes each week; come whenever fits your schedule! Your three weekly classes can be used to attend general CrossFit classes or specialty classes (Olympic Lifting, Bootcamp, etc.) Your membership also includes access to several free bonus classes each week!

*CFS Fam, if you’ve got any friends who you think would be interested in getting started, please share this offer with them. There’s no better time of year than the summer at CFS!

Warm-up
EMOM 4
1.12/10 cal bike
2. AMRAP Pull to Stand
3. 50 Double Unders
4. Inchworms w/ 5 Push Ups at Bottom

Then 2x Through
30 Second Right Side Plank (arm extended)
30 Second Left Side Plank (arm extended)
30 Second Hollow Rocks

Skill/Accessory
Ring Work
-Push Ups
-Push Outs
-Knee Tucks

WOD
EMOM24
Minute 1- 12/10 Calorie Bike
Minute 2- 2 Rope Climbs
Minute 3- 50 Double Unders
Minute 4- 20 Push-ups

Level 2 – 10/8 Bike, 1 Rope climb, 25 DU, 15 PU
Level 1 – 8/6 Bike, 3 pull to stands, 75 singles, 10 PU
ADV -15/12 Bike, 3 climbs

Extra Work
Every 2 Mins
Snatch 6×3 @ 70-75%
straight into
Every 2 Mins
Power Clean 6×[email protected]%
*No touch and go reps

DISCUSSION 3 Comments

  1. Trevor 06/08/2018 at 5:45 pm

    Back Sq
    5×3 @235
    Extra Work
    95-115/165-185
    Sleds
    5x50m (4 plates)
    GHD
    4×10

  2. Ben 06/08/2018 at 3:53 pm

    WOD: Done w/ 15 cals, 2 climbs on the short ropes, and 6 SHSPU
    Extra: 135-165# / 205-245#

  3. Sean Flannery 06/08/2018 at 2:45 pm

    WOD: done Adv
    Extra: (125-145#; 185-215#)