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Only 9am, 10am, and 11am classes today!

Tomorrow is the same schedule + an 11am Barbell class.

CrossFit WOD for Independence Day Thursday 7/4

“HAVANA”
as many rounds as possible in 25:00
150 double unders
50 pushups
15 power cleans, 85/58kg

Post score to whiteboard.

ARTICLES

+ The Outlaw Way Weighs In On the New CrossFit Games Format – The Barbell Spin
+ One of L.A.’s Best So-Serve Companies is Charging Influencers Double, So Please, Just Pay For Your Ice Cream – TimeOut

If the legs drive first and foremost, and the shoulders stay in front of the hips for as long as possible, then you potentially get more use out of the hamstrings and glutes. If you can engage these muscles then you shouldn’t have to feel like your back takes the brunt of it. The arms simply finish the movement.

ARTICLES

+ Destroy Open Workout 16.4 – BoxRox
+ CrossFit Open 16.4 Tips, Tricks, & Strategies – CrossFit Portland

CrossFit WOD for Skills Tuesday 1/3

back squat

CGO 16.4

AMRAP in 13 minutes:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Compare previous results. Post score to whiteboard.

HellaFit WOD

“GET TO THE CHIPPER”

50 of each:

pushups
bent over rows
KBS
reverse lunges
situps
squats (optional: goblet, OH, air, etc.)
burpees

1 ramp sprint BEFORE each movement.