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 can make it!
STRENGTH
Work up to 3RM Back Squat
Notes: 15-20 minutes to work up to 3RM. Ask for spotters if necessary.
WOD
Level 1
3 Rounds for Time:
- Wall Ball (14/8) x 20
- V-Up x 15
- Hang Power Clean x 10
Level 2
3 Rounds for Time:
- Wall Ball (20/14) x 30
- Toe to Bar x 20
- Hang Power Clean (155/105) x 10
Scale reps/weight as needed (i.e. 15 t2b per round).
ANNOUNCEMENTS
- 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
275#
14:10 rx 😮
100#
Wod: 5:45 (level 1, 10# wb, 45# bar)
BS: 165
WOD: 10:17 (10# WB, V-Ups, 77# HPC)
185 (just worked up to a heavy 3 for the day)
9:06rx
315, 8:54 rx