Every 90 seconds for 10 reps:
1 Mid-Hang Snatch
Start at about 50% and work up as appropriate. If you’re newer or less flexible, then perform a Mid-Hang Power Snatch plus your best Overhead Squat.
Post loads to comments.
Exposure 4 of 8
5 Rounds for Time:
15 Wall Ball Shots 20/10, 14/9
50m 1-Arm Farmer Carry, Left
50m 1-Arm Farmer Carry, Right
The carries should be heavy. Use last week’s carries to inform you of a weight to use today.
Post time and Rx to comments.
Saturday, July 16th: Spikeball Tournament!
An afternoon of friendly Spikeball competition. Haven’t played before? Don’t worry! It’s pretty simple, and the video above explains everything. All are invited! Please let us know in the comments section of the event page if you plan to compete. Teams (of two) can declare beforehand, or we’ll pair you up the day of the tournament. The top three winning teams go on the leaderboard until the next tournament!
Saturday, July 16th at 4:00pm. We’ll start with about 30 minutes of practice and organization. The tournament proper will begin at 4:30, but please be at 597 by 4:00 so we know how many people are participating.
Head on over to the event page to sign up and see more videos!
News and Notes
- Today’s 9:00am Yoga class with Jaclyn K. is cancelled.
- This Saturday we’ll be hosting OUTWOD during every group class from 8:00am to 1:00pm. Class will be “free” to any CrossFitter, but we’ll ask all participants throughout the day to donate a drop in membership’s worth to the Orlando Victims Fund. Participants can donate money in advance, but we’ll also set up a computer at our front desk for donations throughout the day. All classes will be running on our regular schedule.
- Sunday’s 11:00am Active Recovery class with Coach Fox is cancelled.
Yesterday’s Whiteboard: Front Squat | Row, Burpees, KB Swings, Box Jumps
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