WOD 7-31-15

"Triangle Couplet"
15-10-6
Bar Muscle Ups
Thrusters (165/115)

WOD 7-30-15

5 x 500 m row
Ski Erg
or
Airdyne - 30 cal

Throwback Thursday!  This is Brianna Vinup power cleaning
55 pounds last summer.  Today, to finish up the CF Teens summer
session, she cleaned 100 pounds!

WOD 7-29-15

EMOM x 10- 2 clean + 1 Jerk
---------------------------------------
7 min AMRAP-
7 S2OH (115/75)
11 KBS (53/35)

WOD 7-28-15

Tabata- strict pull-ups
*Straight into-
400 m farmers' walk
21-15-9
Burpee pull-ups
OHS (95/65)

WOD 7-27-15

B.Sq 7 x 2
-----------------
3 rds-
20 DB snatch
50 DU

WOD 7-24-15

Push Jerk 2-2-2-2-2
---------------------------
3 x 3:00 AMRAP-
5 burpees
7 P.Press (95/65)

Look what familiar faces were spotted at the CrossFit Games
out in LA! You can watch the action live this weekend on ESPN.

WOD 7-23-15

You have options today:

5k row
or
Snatch work

Our CF Teens are heading into their last week of this year's
summer session.  They have made some amazing progress!

WOD 7-22-15

EMOM x 12- 1 Pcl + 1 P.Jerk
---------------------------------------
400 m sled pull
then- 3 rds-
15 DL (225/155)
15 ring dips

WOD 7-21-15

1 mile run
90 sit-ups
60 push-ups
30 sq cl thrusters (135/95)

WOD 7-20-15

B.Sq 6 x 4
-----------------
30-20-10
WB (20/14)
HPCL (115/75)

Hoping all of this rain is behind us... bring on the sunshine!
We've got some outside wodding to do.

WOD 7-17-15

P.Press 2-2-2-2-2
------------------------
1,000 m row
15 OHS
30 Push Jerk
*same bar

It's always nice to get a high five at the finish line

WOD 7-16-15

"Ship"
9 rds-
7 squat clean
8 burpee box jump

WOD 7-15-15

EMOM x 10-
1 DL + 1 CL + 1 FSq + 1 Jerk
----------------------------------------
Death by PCL
*400 m run for time
 (immediately after PCL failure)

WOD 7-14-15

EMOM x 21-
1- 2 rope climbs
2- 7 HSPU
3- Max DU

WOD 7-13-15

B.Sq 5 x 5 @ 80%
----------------------------
3 rds-
21 KBS (53/35)
15 pull-ups
9 thrusters (95/65)

Olivia's been working hard this summer and seeing great progress
already!  Keep it up, girl!

WOD 7-10-15

P. Press 2-2-2-2-2
-------------------------
For time:
75 WB
75 Burpees

WOD 7-9-15

18 min AMRAP-
25m R arm OH DB carry
25m L arm OH DB carry
200 m run
7 wall climbs

WOD 7-8-15

EMOM x 10- 2 CL + 1 Jerk
---------------------------------------
7 min AMRAP-
7 S2OH (155/105)
10 T2B

WOD 7-7-15

1,000 m row
then-
4 rds-
10 DL (225/155)
15 box jumps (24/20)
15 pull-ups

WOD 7-6-15

B.Sq 4 x 7
-----------------
"Elizabeth"
21-15-9
Squat Clean (135/95)
Ring Dip

Congratulations to Allison Griffith- Our June Member of the Month.
Keep working hard with that great energy and wonderful attitude!
There's only success ahead for you!

WOD 7-3-15

EMOM x 10- 1 Pcl + P. Jerk
---------------------------------------
"DT"
5 rds-
12 DL (155/105)
9 HPCL
6 P.Jerk

In honor of USAF SSgt Timothy P. Davis, 28,
who was killed on Feburary, 20 2009 supporting
operations in OEF when his vehicle was struck by
 an IED. Timothy is survived by his wife Megan
and one-year old son T.J.

*Holiday hours- There will be no evening classes Friday, July 3rd 
  AND we will be CLOSED Saturday, July 4th.  

WOD 7-2-15

2,000 m row
-Rest 2 min
2,000 m run

*keep total time

It's the last month to get your red card finished.  Stay on it-
you can do it!

WOD 7-1-15

10-9-8-7-6-5-4-3-2-1
pull-ups
WB (20/14)
sit-ups

*use extra time for skill work