Monday 6.30.14
We won't have a regular class schedule this weekend due to the Fourth of July holiday. However, there will be open gym both days from 8am until noon. We'll have a workout prepared for you, or you can always decide on your own WOD!
Additionally, we are beginning a new cycle this week that will focus on conditioning, so you won't see any pure strength components for a little while. Remember that you have to train your body in cycles (including strength cycles, conditioning cycles, de-loading weeks, etc) so that you don't continue breaking your body down in the same ways over and over again. We had lots of PRs last week on our lifts, and you'll still have opportunities to lift heavy weight during workouts, just not the separate strength component before the "traditional" CrossFit WOD.
WOD
30 over-the-bar burpees
400m run
15 power snatch (115/75#)
800m run
15 power snatch
400m run
30 over-the-bar burpees