6/30/15 – Yoga Canceled Tuesday

RANT

We have to cancel Deep Stretch Yoga class tomorrow (Tuesday, June 30th) – sorry for the inconvenience!  We will try to reschedule for another time this week – stay tuned!

CrossFit Performance

STRENGTH

A. 15 minutes to establish 3 rep heavy Back Squat

METCON

Every :90, x12

Even: 3 – 5 Back Squats @80%/90% of A

Odd: 200 – 400 ft shuttle run

CrossFit Fundamentals

SKILL

Row Technique Work – 3x500m

75%, 85%, 95% effort

METCON

For Time

250m Row

10 DB Snatches (each arm) (35/25)

10 Burpees

@100% effort

– Rest 3:00 – x4

Strength Class

A. Deadlifts, 4×4.4.4, rest :30/as needed

B. Single Leg DB DL, 3×5 (each leg)

C. Iron Scap