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Ski2K
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In Teams of 2:
Ski 2K
Alternate every 250m
12 min cap

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I Want My $2
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25 Wall Balls 20/14
25 KBS 53/35
25 Sit ups w/Med Ball
50 Burpees
25 Sit ups w/Med Ball
25 KBS
25 Wall Balls

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L2   14/10,  45/26
L3   10/6,  35/20,  Abmat Sit ups,  Modified Burpees

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Power Clean + Hang Power Clean Complex
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1 Pw Clean
1 Hang Power Clean
Climb to a Moderate complex

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New Schedule beginning Sunday, Aug 1st
See the members page for any updates or questions
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Monday – Friday
CrossFit
530a – 900a – 1200p – 430p – 530p – 630p
Open Gym
1000 to 1200p
Co-Ed Teens
315p – 415p
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Saturday
CrossFit
730a – 830a – 930a
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Sunday
CrossFit
800a – 900a
Open Gym
1000 – 1100
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New Schedule beginning Sunday, Aug 1st
See the members page for any updates or questions
.
Monday – Friday
CrossFit
530a – 900a – 1200p – 430p – 530p – 630p
Open Gym
1000 to 1200p
Co-Ed Teens
315p – 415p
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Saturday
CrossFit
730a – 830a – 930a
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Sunday
CrossFit
800a – 900a
Open Gym
1000 – 1100
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Evan’s Choice
Show to Know

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Saturday Morning Beatdown

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What So Not
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AMRAP-24
200m
12 DB Push Presses 35/20
400m
20 Alt DB Lunges
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2 DBs

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L2   Scale DBs,  Step ups

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The Smoke Shop
In Teams of 2:
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AMRAP-20
400m (together)
20 Deadlifts 225/155
6 Rope Climbs
80 Double Unders
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Partition reps as needed
1 works / 1 rest

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L2   185/135,  Singles x2
L3   200m,  135/95,  Modified Rope Climbs,  Singles

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Abatte
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1 Mile
21 Clean & Jerk  155/105
800
21 Clean & Jerk
1 Mile

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L2   115/75
L3   800m/400m/800m,  75/45

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U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

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My Last Deck
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Ace – 400m
Hearts – Wt Sit ups 15/10 (plate)
Diamonds – Burpees
Spades – Thrusters 75/45
Clubs – Hang Pw Snatches

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L2   200m,  Abmat Sit ups,  Modified Burpees,  45/35,  Hang Pw Cleans

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Specific Flavour
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4 Rounds
Row 500m/400m
12 Devils Press  35/20
50 Double Unders
12 Pull ups
50 Airsquats

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L2   Row 250m,  20/10,  Singles,  PU Progressions,  35 Airsquats

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