“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.”
― Ralph Waldo Emerson
Today's WOD:
A. Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
B. Five rounds for max reps of:
60 seconds of Hand Release Push-ups
60 seconds Ring Dips
60 seconds Box Jump Overs (24"/20")
60 seconds Rest
Modified Schedule during the CrossFit Games:
Beginning Thursday, July 18th, and continuing through July 25th, we will have a modified schedule at the box. Similar to Regionals, we will have an AM Open Gym and a PM Open Gym. During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John, Coach Cheyne, Chris Bushaw, and Nate B. will be overseeing these Open Gym sessions. Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.
NO CrossFit Kids until Thursday August 1, 2013. We will also be returning to our normal Kids Class Schedule for the school year. Tuesday/Thursday at 3:30pm, and Saturday at 11am.
Thursday, July 18th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Friday, July 19th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Saturday, July 20th: Open Gym from 9:00am - 11:00am
Sunday, July 21st: CLOSED
Monday, July 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Tuesday, July 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Wednesday, July 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Thursday, July 25th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Friday, July 26th: CLOSED - Watch the CrossFit Games live online!
Saturday, July 27th: CLOSED - Watch the CrossFit Games live online!
Sunday, July 28th: CLOSED - Watch the CrossFit Games live online!
Monday, July 29th: Open Gym from 7:00am - 9:00am and 4:00 - 7:00pm
Tuesday, July 30th: 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES ONLY
Wednesday, July 31st: Back to our NORMAL CLASS SCHEDULE!
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