Class Schedule
Open Gym: 8:30 – 10:00
ANNOUNCEMENT: We are in need of volunteers for the California Firefighters Olympics CrossFit style competition at our new facility. It will be held July 29 and 30. That’s a Monday and Tuesday competition. We’ll need judges, equipment coordinators and various other positions to volunteer for those two days. Help show your support for these brave men and women by volunteering at their competition. Contact Julia Cruz for more information.
For those interested
Workout #1
As Many Rounds As Possible In 6 min
8 Deadlifts (185#/135#) (155#/105#)
6 Hang cleans (185#/135#) (155#/105#)
4 Shoulder to overhead (185#/135#) (155#/105#)
As Many Rounds As Possible In 12 min
50 Double unders/100 single unders*
5 Toes-to-bar
5 Thrusters (135#/95#) (115#/75#)
40 Double unders/75 single unders*
6 Toes-to-bar
6 Thrusters
30 Double unders/50 single unders*
7 Toes-to-bar
7 Thrusters
20 Double unders/25 single unders*
8 Toes-to-bar
8 Thrusters
*All athletes will use the “Beast Cable” jump rope from RX Smart Gear. Athletes will be sized for a rope in the warm-up area.
-For time (20 min cap)-
20 Yard handstand walk (adv.) or Burpee broad jump (int.)
20 Front Squats (135#/95#)(115#/75#)
30 KB SDHP (70#/53#)(53#/35#)
40 Lateral burpees over barbell
40 KB Swings (70#/53#)(53#/35#)
30 Alternating leg pistols (adv.) or 30 Static alternating leg goblet lunges (int.)
30 Pull-ups
20 Snatches (135#/95#) (115#/75#)
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