Thursday 7.11.13

Weekend Schedule Updates for the CrossFit EXP Summer Smackdown:

  • Friday 7/12: 6:30pm Class & Grill N Chill Cancelled, Come on down and help the coaches set up for the weekend
  • Saturday & Sunday 7/13 & 7/14: No Classes


Coach Olivia will be beginning a Couch to 5K Running Program this coming Monday July 15th. This group will be meeting at Doyle Field three days a week; Monday, Wednesday and Friday at 6:30am for 8 weeks. Each day will consist of running drills & skills to get you from the coach to being able to run a 5K. This is a great way to enjoy the outdoors over the summer and be ready to sign up for that road race you’ve always wanted to be able to complete come this fall.

For more information on the program you can email [email protected]

SIGN UP HERE to reserve your spot for Monday the 15th!

Strength: Deadlift 10RM
Gymnastics/Olympic Lift: SS w/ Strength
Strict Dip
Set 1= Max set aiming for 10+
Sets 2 & 3= 80% of max
WOD: [ Antarctica ]
15 min AMRAP:
3 DL (275/185)
6 C2B
9 Push Ups
Goal of this WOD is to go unbroken with each movement. Scale appropriately so the options are tough but achievable.
*Each movement you break up=5 burpees immediately following WOD. Keep track!
3×10 Good Mornings SS w/A, B OR C:
A) Accumulate 10 (as few sets as possible) Skin the Cats
B) Accumulate 10 (as few sets as possible) Hanging ball ups
C) 3×10 Band Lat pull downs
Competitor’s Notes:
Start training session (pre-class) with Muscle-Ups OTM x10. Choose a rep scheme you can hold on to for all 10 sets.
Post scores to comment box below.


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