28Jul2016

Announcements

Movie Night is this Friday at 8PM!
– wear your favorite PJ pants and CFR shirt
– bring food/drink/friends
– playing “The Goonies”

Red Sox @ The Angels
– Sunday 12:30
– Sign up Sheet on the front desk

CrossFit Reality – CrossFit

Warm-up

8min

PVC Pipe Warm up (No Measure)

2 Rounds

200m run

10 Pass thrus

10 Back Squats

10 Push Press

10 OHS

10 Good mornings

10yd Duck walk with PVC pipe

Gymnastics

10 min to complete

Metcon (No Measure)

10min

Kipping practice

Weightlifting

15min to complete

Clean + Hang Clean + Jerk (4×1 Clean + Hang Clean + Jerk @ 70% + 10lbs)

4×1 Clean + Hang Clean + Jerk @ 70%

Level 1 METCON

LVL 2: Metcon (Time)

4 Rounds

400M Run

7 Muscle ups

14 T2B

Level 2 METCON

LVL 1: Metcon (Time)

4 Rounds

400M Run

7 Pull ups

7 Push ups

7 Ab mat sit ups