Announcements:
- Welcome NEW Coaches: Michael, Lisa, and Jaime!! CLICK HERE to read about them!
- NEW CLASS: Black Ops Bootcamp! CLICK HERE
- CrossFit Games Viewing Party and COOKOUT! Saturday July 25th 1pm-? CLICK HERE
- Programming Note: From the many 1 on 1 meetings I’ve had with you all, one of the biggest requests I received was “Help me get my first pull up”. In terms of changes in programming, you’ve probably noticed we’ve moved a little bit away from our beloved kipping pullups and towards more strict movements to develop power. To take this a step further, I’m introducing “Focused SWODs”. Take tomorrow for example. We are embarking on a Bench Press progression (Yeah bro.) but for those of you who do not yet have a STRICT pullup, you are to continue on the Focused SWOD path-and stay with it. You are not to flip flop between the two paths. If you do have strict pullups, go the Bench Press route. We will be doing more of this alternate path programming to help you reach your goals. The work won’t be easy, but I think you’ll be happy with the end results.
SWOD: Week 4
Bench Press 3×5, 3×4
FOCUSED SWOD
A1) Barbell Rows 4×10
A2) Pullups w/band 4×10 00X3
TEAM WOD, Teams of 3
AMRAP 5 min
60 Thrusters (95/65)
60 Burpees
Max HR Push-ups in time remaining
Rest 2 min
AMRAP 5 min
45 HR Push-ups
45 Thrusters (95/65)
Max Burpees in time remaining
Rest 1 min
AMRAP 5 min
30 Burpees
30 HR Push-ups
Max Thrusters (95/65) in time remaining