“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Jayci

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Happy Father’s Day!!!

Gym hrs noon to 1:00 pm

For time:
30 Muscle-ups

Post time to comments.

OR

Three rounds for time of:
10 Muscle-up progression
10 Ring-dips
10 Pull-ups

Post time to comments.

To set the false grip, place the outside edge of your wrist on the ring and curl your hand and fingers down, leaving your thumb on the opposite side. At first uncomfortable, it becomes strong with practice, and is essential for optimal performance on the rings.

Three rounds for time of:
400 Meter run
21 Kettlebell swing at 55 / 35 lbs
12 Handstand push-ups

Post time to comments.

Lunges after wall-balls are fun!!!

Tier 2 Rest Day

Three rounds, 21-15- and 9 reps, for time of:
Power snatches at 115 / 75 lbs
Strict chest to bar pull-ups, (women NOT chest to bar)

Post time to comments.

Back Squats!!!

Don’t forget about our slight schedule change in the morning classes.

Monday, Wednesday and Friday classes will be 5:30, 7:00, 9:00 and
10:00 (women’s class) am.

Tuesday and Thursday classes will be at 6:00, 7:00 and
9:00 (women’s class) am.

For time:

50 Double-unders
50 Flying push-ups, 12″ box
50 GHD Sit-ups


50 Wall-balls at 20 / 14 lbs

50 Overhead walking lunge at 45 / 25 lb plate

50 Parallette Burpees

50 Double-unders

Post time to comments.

Congratulations to Kellen on his first Muscle-up!!!!

****Attention****

Scott Fournier with Fournier Chiropractic & Rehab Center will be conducting free, digital spinal screenings today between 4:00 and 7:30 PM.

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post the total of all three loads to comments.

Catch Up Day

Have a WOD that you missed or want to redo??
This is your day!!

Post WOD picked and score / time to comments.

Tier 2 Rest Day

“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

Post time to comments.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Austin in Myrtle Beach, SC

Seven rounds for time of:
6 Strict ring-dips
8 Strict pull-ups
10 One legged squats, alternating

Post time to comments.

Cameron setting the current gym record of 430 lbs for a deadlift 3 rep max!!!!

Deadlift 3-3-3-3-3 reps

Post loads to comments.

A stronger future!!