Absolutely humongous announcement regarding Pyromania III tomorrow, this is going to be EPIC! Stay tuned!
The Apparel order deadline is Friday June 1st. The order sheet is by the whiteboard. We won’t be doing an order for a while so if you want something, now is the time.
Time to run some Fundamentals, tell your friends, family and coworkers:
Intro to CrossFit: Tuesday June 5th at 7pm
9 Fundamental movements: Tuesday June 12th at 7pm
Gymnastics: Tuesday June 19th at 7pm
Olympic weightlifting: Tuesday June 26th at 7pm
Fundamentals are for both new members and current members, if you haven’t taken them, we strongly recommend it
Strength
On a continuous 20min running clock
0-10min
Find:
7 rep max front squat, from the ground
10-18min
AMRAP
1 squat clean
2 ring muscle ups
30 double unders
**Bar at 80% of your 7 rep max front squats**
18-20min
Max rep wall balls 24/20
Score is: Max load for the 7 rep front squats + reps in the AMRAP + wall balls combined
Example: 225 (7 rep front squats) + 165 (5 rounds in the AMRAP) + 55 wall balls = 445
Scale option:
Front squat stay the same
AMRAP
1 pull up
2 squat cleans @70%
30 single unders or 30 jumping jacks
Wall balls, scale the weight or the height of the target
