SLIPS clinic tomorrow at 10am!
Community Class at 12pm!
every minute on the minute for 10:00
3 snatches -OR- clean & jerks, 61/43kg or 70% of 1RM
-OR-
every minute on the minute for 15:00
2 snatches -OR- clean & jerks, 70/50kg or 80% of 1RM
Post attendance to whiteboard!
+ Zucchini Lasagna Recipe – Ambitious Kitchen
+ 5 Emergencies: Do You Know What To Do? – WebMD
“CANDY”
5 rounds for time:
20 pullups
40 pushups
60 squats
or
“MAGGIE”
5 rounds for time:
20 handstand pushups
40 pullups
60 alternating single-leg squats
Post time to whiteboard!
+ Here’s What Weight-Loss Advice Looked Like Nearly 100 Years Ago – Reader’s Digest
+ Sugarpill Founder Believes Wellness is Liberation – Mindful Feminism
Limited Edition FCF 2019 Blender Bottle pre-sale is on! This Radian model from Blender Bottle is one of my favorites due to
+ having double-wall insulation that allows your drink to stay cool
+ having a detachable carry loop that also holds the top to the lid
+ including their signature BlenderBall wire
+ being made of stainless steel to avoid the dreaded protein smell!
+ having a wide mouth for easier cleaning (
Preorder by clicking here! They’ll be in towards the end of the month.
alternating top-to-top kettlebell presses 6×8
5 rounds for time:
7 front squats, 70/50kg
9 burpee box jump, 32/24″
400m run
+ How Mr. Royal H. Burpee Invented the Most-Despised Movement in Fitness – BarBend
+ Saved By the Barbell 2019 Registration – CrossFit
every 4:00 for 40:00
21 double
15 calories
9 rolling v-ups
(3/2 muscle-ups)
Post attendance to whiteboard!
+ Survival of the Fittest (Opinion) – Adrian Conway for The Morning Chalkup
+ Supplements 101 – Turbo Geeks
THE CLINIC
This Saturday at 10am we will cover SLIPS. What are they and why are they important to improving your CrossFit ability. This 90 minute class with Andrew will help direct what you should do before and after classes, and build yourself a game plan for increasing your abilities in the gym. You’ll also leave with a physical worksheet to continue your practice. RSVP today!
COMMUNITY CLASS
This Saturday at 12pm! Free to literally everyone, regardless of exercise experience. Just RSVP for your spot and show up a little early for waivers and a tour. Bring your friends, fam, coworkers, neighbors, your favorite barista/bartender/stylist, etc!
MURPH RETEST
It’s finally here (well it will be): mark your calendars for Saturday 7/27 in the 9am, 10am, and 11am classes.
back squat 8×4, then
for time:
24-20-16 double pushup burpee
12-10-8 double kettlebell snatches, 2×20/12kg
Post time to whiteboard.
+ How to Use Positive Psychology to Improve Your Health – Chris Kresser
+ Most People Shouldn’t Deadlift, Strongman Says – BarBend
5 rounds for max total reps
1:00 kb swings, 24/16/12kg
1:00 box jumps, 24/20/12″
1:00 db cleans, 2×50/35/20lbs
1:00 calorie row/bike
1:00 rest
Post score to whiteboard!
+ The Reason Anxious People Often Have Allergies – The Atlantic
+ Task Priority vs Time Priority in CrossFit Programming – Dave Castro for the CrossFit Journal
21-15-9 reps for time:
squat clean, 70/45kg
HSPU
Post time to whiteboard!
+ Why You Can’t Release Your Tight Psoas Muscle with Stretching – Somatic Movement Center
+ Supplements and Diets for Heart Health Show Limited Proof of Benefit – The New York Times
back squat 6×5
every 5:00 for 20:00
40 wall ball, 20/14lbs
30 calories
20 db box step overs, 24/20″ with 50/35lbs
max strict pullups in remaining time
Score = total strict pullups. Post score to whiteboard!
+ It’s the Insulin-Resistance, Stupid: Part 1 – CrossFit
+ Metcon 5 Training Shoes – Nike
This means all the older models will go on sale!
tabata goblet squat, 24/16kg
AMRAP in 10:00
20 double unders
2 power snatches, 70/45kg
Post scores to whiteboard!
+ No Shirt, No Problem! – Alyssa Royse for Morning Chalk Up
+ 13 Undeniable Benefits of the Snatch –
5 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 24/16kg
12 pullups
Compare to 4/3/2019. Post time to whiteboard!
+ The Skinny on Bone Thinning and Why Milk Isn’t Enough – Right As Rain by UW Medicine
+ Ube Ice Cream is the Flavor of Summer 2019, But Here’s What Filipinx Folks Want You to Know – Bustle
