7/21/15 – Nutrition Seminar Reminder!

RANT

Remember, we have our July Nutrition Seminar tomorrow (Tuesday) at 6:30pm!  You are only in the gym for 1 hour a day – you have 23 other hours to mess it all up – learn how to not do that!

CrossFit Performance

STRENGTH

A. Barbell Front Rack Lunge – 5×3 each leg (heavy)

METCON

100ft Walking FR Lunge (50-60% of A)

15 Burpees AFAP

@100% effort

Rest 7 minutes

x3

CrossFit Fundamentals

SKILL

Hang Power Clean to Overhead

METCON

3 Rounds for Time

800m Run

30 Hang Power Clean to Overhead (light/moderate)

Strength Class

A. Deadlift, 4×3.3.3, rest :30/as needed

B. Kang Squats, 3×6, rest 2:00

C. Eccentric Pullups – collect 20 reps