9AM CROSSFIT WOD
Partner Workout
"1775"
AMRAP in 30 Minutes:
• 17 Power Cleans (#135/95)
• 75 Air Squats

After each round, partners will unload the barbell and carry it 200 meters. They will then take the weight plates and carry them 200 meters. At that point, partners will reload the barbell for the next round. 

"1775" is performed in celebration of the founding of the United States Army on June 14, 1775, and in honor of its soldiers and their unwavering dedication to national defense.

10AM RUNNING WOD
Running Workout
In 18 Minutes:
Run 800 meters
Then AMRAP:
• 10 Single Arm Dumbbell Hang Clean & Press
• 10 Goblet Squats
• Row 150 meters

* Starting at 6 minutes, Run 200 meters every 3 minutes, then carry on in AMRAP.

Optional Cool Down
10 minute "shake out" run

Partner Workout
AMRAP in 12 Minutes:
• 25 Double Unders
• 5 Hang Power Snatch (#115/85 Rx; #135/95 Rx+)
• 12 Wall Ball Shots (#20/14)

* Partners alternate movements.

Then 3 Rounds Of:
• Run 400 meters together
• 30 Pull-ups (14 Muscle-ups for Rx+)

Get tickets for the Amp Sox Game Outing, July 27!
Info here.

Hero WOD Friday
”Brave Like Gabe”
For Time:
19 Clusters (#135/95)
Run 1000 meters
86 Burpees
Run 1000 meters
32 Thrusters (#95/65)
Run 1000 meters

19 clusters represent the year Gabriele died but is at the beginning of the workout to signify it not being the end of her impact on people.

The 3,000 total meters of running throughout the workout signifies the 3,000 meter national championship she won in 2014, which allowed her to compete for Team USA in Poland.

86 burpees represent both the year she was born but the movement itself is a metaphor for life. Despite being knocked down many times by cancer, Gabe got right back up again, competing and training after many surgeries.

The 32 thrusters represent her age.

The workout concludes with a run. Participants should push as hard as they can to the end, finishing in a sprint if possible.

Get tickets for the Amp Sox Game Outing, July 27!
Info here.

Strength
Complete 4 Supersets Of:
• Seated DB Arnold Press x 5 [Video]
• Chin Ups x 5-8 [Video]
• Crossover Symmetry Snow Angels x 10 [Video]
• Couch Stretch x 60 seconds per side [Video]

Conditioning
AMRAP in 15 Minutes:
• 21 Dumbbell Push Press (HSPU for Rx+)
• 9 Toes to Bar
• 21 Russian Kettlebell Swings (#70/55 for Rx+)
• 9 Ski Erg Calories

Next Kids Class has started.
Not too late to join!
Ages 6-12. Contact us to enroll!

Get tickets for the Amp Sox Game Outing, July 27!
Info here.

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
2 Rounds For Time:
• Run 600 meters
• 30 Box Jumps (24”/20” Rx; 20 reps 30”/24” Rx+)
• 30 Airdyne Calories (40 Cals for Rx+)
• 30 Ski Erg Calories

Next Kids Class has started.
Not too late to join!
Ages 6-12. See recent email & contact us to enroll!

Get tickets for the Amp Sox Game Outing, July 27!
Info here.

Strength
Push Jerk [Video]
Split Jerk [Video]

Take 15-20 minutes to complete 10 sets of:
1 Push Jerk + 1 Split Jerk.
Only challenge the weight if your footwork is correct.
Otherwise, keep the weight light and work on technique.

Conditioning
6 Cycles Of:
Within 2 Minutes Complete:
• 5 Deadlifts (#185/135 Rx; #225/155 Rx+)
• 8 Lateral Barbell Burpees
• 11/8 Calorie Row
• Rest 1 Minute

Next Kids Class starts TODAY! 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.

Strength
Clean [Video]
Every minute for 8 minutes complete 2 Squat Cleans.
Use a weight that is heavier than the last few weeks.

Conditioning
2 Rounds For Time:
• 50 Double Unders (100 DU for Rx+)
• 10 Squat Cleans (#135/95 Rx; 8 Reps #185/125 Rx+)
• 40 Wall Ball Shots (#20/14 Rx; 30 reps #30/20 Rx+)
• Run 400 meters

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.

9AM CROSSFIT WOD
Partner Workout For Total Reps
AMRAP in 6 Minutes:
Row or Airdyne or Ski for Calories
Partners switch as needed

Rest 1 Minute

Alternating AMRAP in 6 Minutes:
• 6 Back Squats (#135/95)
• 6 Barbell Burpees
• Shuttle Run 6 Turf Widths

Rest 1 Minute

Alternating AMRAP in 6 Minutes:
• 6 Handstand Push-ups
• 6 Hang Power Cleans (#135/95)
• Shuttle Run 6 Turf Widths

Rest 1 Minute

AMRAP in 6 Minutes:
Row or Airdyne or Ski for Calories
Partners switch as needed

10AM RUNNING WOD
5 Rounds Of:
• Run 100 meters
• 5 Weighted Atomic Sit-ups [Video]
• Walk recovery 100 meters

Then Run 800 meters "cash out"

Optional Cool Down
10 minute "shake out" run

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.

Partner Workout
For Total Time:
20 Alternating Rounds Of:
3 Shoulder to Overhead (#135/95)
6 Box Jump Overs (24”/20”)
9 Kettelbell Swings (#55/35)

Then 
1 Mile Plate Run #45/35 (held anyway) 
* 100 Plate squats at the half way point.
Split the squats up by 10’s.

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.

Strength
Back Squat [Video]
Take 15-20 minutes to complete 3 sets of 10 Back Squats.

Conditioning
"The Chief"
5 Cycles Of:
AMRAP in 3 Minutes:
• 3 Power Cleans (#135/95)
• 6 Push-ups
• 9 Air Squats

Rest 1 Minute in between Cycles. Always start each new cycle with the Power Cleans.