Check out the photo album from our July 4 WOD HERE (or click on pic below)!
Also, please RSVP HERE to our 7 Year Anniversary Party! We need numbers for food, so please RSVP as soon as you can. We hope that you all can make it!
A. Push Press, 4 sets of 4 reps
B. Push Jerk, 4 sets of 3 reps
*Rest 90-120 seconds between sets. Do all 4 sets of push press, then all 4 sets of push jerks. Can take the bar from the rack or floor. Start light/moderate for each exercise and build each set to a challenging weight.
Row x 750m
Then, 5-4-3-2-1 Reps of:
- Hang Dumbbell Squat Clean Thruster
- Box Jump Step Down (18/12)
Row x 1000m
Then, 5/10-4/8-3/6-2/4-1/2 Reps of*:
- Squat Clean Thruster (155/105)
- Box Jump (30/24)
*Do 5-4-3-2-1 Reps of SCT, and 10-8-6-4-2 Reps of Box Jumps
- Fridays After Five: July 8 – see you there!
- CF CVILLE 7 Year Anniversary Party!! RSVP HERE – we need numbers for food : )
- Ladies Night – WOD and Wine: July 22
- Yoga for CrossFit and Recovery with Leslie: July 24