East, Tuesday, 07/10/2018

CROSSFIT
*Base Week – Transitioning out of Hypertrophy into a Max Strength phase over the next 8 weeks.
 

Strength

10min to complete
3 Rounds:

Pull-up Complex 3-5 reps
Handstand Complex 3 reps

Metcon

12 minute EMOM

1. Row for Cals
2. SA DB Hang Clean 50, 35
3. Burpees
4. Rest

*Score is lowest round of reps

COMPETITION

3 Rounds:

Min1: 20s Hollow Body Rocks
Min2: 20s Arch Holds
Min3: 20s Handstand Holds

*WEEK 5 of our Handstand Progressions. Handstand hold = back facing wall. Focus on “reaching” and staying in as straight of a line as possible.

LEANX

For Time:

20 Burpees
200m Run
15 Burpees
200m Run
10 Burpees
200m Run
10 Burpees
200m Run
15 Burpees
200m Run
20 Burpees

-then-

Cash Out

150 Sit Ups (benchmark)

BOX NEWS

• Specialty Class w/ Gabby this Thursday at 5:30pm. Handstands and Handstand Walking
• Temporary schedule adjustment for this week – We will be closing Saturday the 14th at 11am after the 10am class is over, as well as be closed the entire day Sunday the 15th. We will be using this time to update the facility with some patch work on the walls, and a few coats of fresh paint. Google will be in Tuesday the 17th to do a video tour of the facility that will go up when people search for us on their site. We will be closed that day from 1 – 4:15pm for that videoing session. We apologize for any inconvenience this may create this week.