Next Kids Class starts Monday, July 15.
Ages 6-12. See recent email & contact us to enroll!
Get tickets for the Amp Sox Game Outing, July 27!
Info here.
CrossFit
Strength
Front Squat [Video]
Complete 4 Sets of 3 Front Squats.
First: Take 5 minutes to establish an extremely heavy 10-15 second Standing Front Rack hold.
Then: Build as you go and end with a heavy set of 3reps.
Conditioning
For Time:
80 Double Unders
700m Row
60 Walking Lunges
50 Double Unders
400m Ski
30 Dumbbell Step-ups (#35/25)
20 Double Unders
10 Man Makers (#35/25)
Bootcamp
A)
4 rounds of
With 3 minutes complete 25 RKBS then with time remaining Row for max meters
Rest 1 minute between rounds
B)
Within 16 minutes complete the following
40-30-20-10
Box Jumps
Ball Slams
Ring Rows
* if any time remains Bike for max Cals
C)
3 cycles of
30 seconds On / 30 seconds Off
Hollow Hold
Superman Hold
