Do you ever wonder why we do so many different things in CrossFit? We run even when some hate running. We lift heavy weights even when some hate lifting heavy things. We move strange things like sleds and sandbags even when some ask how are these possibly helping us. We do burpees and some other gymnastic movements that everyone hates. These are varied so we never get bored doing the same thing all the time. Our muscles are always having to figure out how to adapt to that stress. Our brains always have to be engaged, therefore preventing Alzheimer’s as well as being good exercise for your heart. We want to be able to run at the drop of a hat if something comes barreling toward us that we need to get out of the way of in a hurry. We need to be able to get off the floor if we fall down. We need to know whatever in our house or yard we need to move is not our one rep max. We do CrossFit to be strong, healthy, functional humans. Let’s keep at it!

MONDAY 7-12-21
Strength WOD: Deadlift (3x5)
AMRAP in 10:00
10 Box Jumps
15 Push Jerks 
20 seconds Assault Bike (for Calories)

TUESDAY 7-13-21
AMRAP in 30:00
17 Power Cleans
75 Air Squats
200 meter Walk/Run with bar, then weights, then reassemble bar for next round.

5 Rounds for time:
30 KB Swings
20 KB Snatch, alt arms
10 Goblet Squats, weight at arm's length

THURSDAY 7-15-21
For time:
15 Muscle-ups
5 Overhead Squats
500 meter Row
10 Muscle-ups
10 Overhead Squats
500 meter Row
5 Muscle-ups
15 Overhead Squats
500 meter Row

FRIDAY 7-16-21
4 Rounds for time:
50' Bear Crawl
20 Push Press
50' Bear Crawl
20 Squat Cleans

SATURDAY 7-17-21
Open Gym at 8am and 9am
Yoga at 9am

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