This is the time of year for one last vacation before school starts again. Even for those of us with no school ties, it still seems to apply. While some of you are just getting back, the last week in July will be the time that all of the trainers are gone. We have plans to be in Madison, Wisconsin for the CrossFit Games. I hope to have people for each class time arranged to open the doors for people to come workout. I will post workouts for each day, just like always. They should be all things you are familiar with so you can keep working out and be safe on your own. If you have any questions, ask someone about it and do the best you can. Scale appropriately, and be smart about what you should do, verses what you think you can do. For now, we have a week that might have some new challenges for you.
MONDAY 7-19-21 Strength WOD: Shoulder Press (3x5) then: AMRAP in 12:00 Start with 30 seconds Row for calories Rest 1:30 9 Deadlift (75% of work weight) Calorie Row (# of calories you Rowed to begin) Score is Rounds X # of Calories you Rowed to begin TUESDAY 7-20-21 AMRAP in 20:00 10 Burpee Broad Jumps 10 Jumping Lunges (alt) 200 meter Run WEDNESDAY 7-21-21 "Andi" For time: Options:4 Rds of 25, 5 Rds of 20, 2 Rds of 50 100 Hang Power Snatch 100 Push Press 100 Sumo Deadlift High Pull 100 Front Squats (45,35) THURSDAY 7-22-21 Death By: Back Squat (65% of work weight) With a running clock complete: 1 Back Squat in the first minute 2 Back Squats in the second minute 3 Back Squats in the third minute... continue until you cannot complete the correct number of reps in the required minute. FRIDAY 7-23-21 "Deck of Cards" Hearts = Pull-ups Diamonds = Push-ups Clubs = Squats Spades = Sit-ups Joker = KB Swings A/11, Face Cards/10, Number cards/Face value, Joker/50 SATURDAY 7-24-21 Open Gym at 8am and 9am