7/2/14 – We Still Love America

CrossFit Performance

Crossover Symmetry Activation

METCON

15 min cap

30 Burpee Box Jumps (24/20)

10 Cleans (185/125)

20 Burpee Box Jumps

10 Cleans

10 Burpee Box Jumps

10 Cleans

RANT

The US may have just lost, but luckily we can still celebrate the US this weekend!  Clarification as there has been some conflicting info out – we are only having class at 9:30am on Friday, July 4th.  This is an all levels class – sign up in MindBody for it!  And then on Saturday there will also be 9:30am only (again all levels) and then closed on Sunday.

We will be working the Crossover Symmetry Activation again tomorrow in performance class but will be showing you new movements.  These will be building off of the movements we have been doing the past couple of days (if you haven’t been here Monday and Tuesday then you’ll be playing a little bit of catch up).

CrossFit Performance

Crossover Symmetry Activation

METCON

15 min cap

30 Burpee Box Jumps (24/20)

10 Cleans (185/125)

20 Burpee Box Jumps

10 Cleans

10 Burpee Box Jumps

10 Cleans

CrossFit Fundamentals

SKILL

Power Cleans

METCON

3 Rounds for Time

500m Row

15 Power Clean (95/65)

15 Jumping Pullups