Wednesday

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Practice Work  EMOM x 15 minutes: 1: 1 Squat Clean + 2 Front Squats 2: :20 Handstand Hold 3: :20 Max Toes To Bar Burner  EMOM x 5 minutes: :20 Max Effort Calorie Bike Box News Competition Saturday! August 26th @9:00am at CFSTC! BRING A FRIEND WEEK! 8/28-9/1 All Classes, Free for a friend to try one time. Ask a coach for details!

Monday

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"Yaba Daba Do" 5 rounds for Max load: Down and Back Prowler Push, Climbing 8 Chest To Bar Pull Ups Rest 2:00 between sets. Down & Back is Main Garage Door to Annex Garage door and back. Record heaviest Prowler weight to Train Heroic Box News Competition Saturday! August 26th @9:00am at CFSTC! BRING A FRIEND WEEK! 8/28-9/1 All Classes, Free for a friend to try one time. Ask a coach for details!

Thursday

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"Full Split" (Teams of 2)  AMRAP x 15 minutes: 12 Wallballs, 20/14 9 Dumbbell Snatches, 50/40 6 Burpees *Partners complete full rounds before switching* Box News St. Chuck Ruck August 20th! 7:00am @ Klondike Park! Competition Saturday! August 26th @9:00am at CFSTC! BRING A FRIEND WEEK! 8/28-9/1 All Classes, Free for a friend to try one time. Ask a coach for details!

Tuesday

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"Stop & Go"  3 rounds for time: 10 Hang Power Snatch, 95/65 Rest :30 15 Hand Release Push ups Rest :30 400m Run Rest :30 Box News St. Chuck Ruck August 20th! 7:00am @ Klondike Park! Competition Saturday! August 26th @9:00am at CFSTC! BRING A FRIEND WEEK! 8/28-9/1 All Classes, Free for a friend to try one time. Ask a coach for details!

Monday

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"Heay Day"  EMOM x 5 minutes 3 Overhead Squats, Climb or Across Rest 3 minutes EMOM x 5 minutes 3 Front Squats, Climb or Across Rest 3 minutes EMOM x 5 minutes 3 Back Squats, Climb or Across If feeling good and technique is sound, go heavy. If need to work on form, stay across and find intensity in good movement. If competing this weekend, go across and stay light. Box News St. Chuck Ruck August 20th! 7:00am @ Klondike Park! Competition Saturday! August 26th @9:00am at CFSTC! BRING A FRIEND WEEK! 8/28-9/1 All Classes, Free for a friend to…

Friday – GAMES WEEK

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We are finishing out GAMES WEEK with the big one! Triple G Chipper is a high volume dose of pure CrossFit with an emphasis on Gymnastics movements . Get that hand protection ready! "Triple G Chipper"  For time: 100 Pull ups 80 Sit ups 60 Alternating Pistols 40 Calorie Row 20 Single Arm DB Push Press, you choose a heavy weight Time Cap: 25:00 Box News St. Chuck Ruck August 20th! 7:00am @ Klondike Park! Competition Saturday! August 26th @9:00am at CFSTC! BRING A FRIEND WEEK! 8/28-9/1 All Classes, Free for a friend to try one time. Ask a coach…

Thursday – GAMES WEEK

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GAMES WEEK! Today we are doing a take on the "Madison Triplet" At the games this year, athletes had to move a heavy ball up and over a hale bale, then do a burpee before jumping over the hay bale, today we are doing the same thing but with Sangbags and boxes! Going to be very fun! Plus we will be doing some Deadlifts in class! "Madison Triplet"  3 rounds for time: 200m Run 7 Box Over Sandbag Burpees, 30/24 Box News St. Chuck Ruck August 20th! 7:00am @ Klondike Park! Competition Saturday! August 26th @9:00am at CFSTC!

Wednesday

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Were backing off from GAMES WEEK today to focus on some skills and technique. Strength/ Skill 3 rounds: 1 min Max Double Under Rest 1:00 20 UB Kettlebell Swings, (Russian), Heavy Rest 1:00 15 UB Wallballs, 20/14 Rest 1:00 Then Conditioning 8 rounds Alt. Tabata: (4 minutes) Calorie Bike Burpee   Box News St. Chuck Ruck August 20th! 7:00am @ Klondike Park! Competition Saturday! August 26th @9:00am at CFSTC!