Tuesday @ 5:30am (no evening class)

Press 8×3 @ 65% of 1RM with 45 sec rest

then

AMRAP 12 mins of

30 45/25# overhead lunges
15 ring/ chair dips

Thursday @ 5:30am (no evening class)

Fight Gone Bad

Saturday @ 7:30 am

“Angie”

100 pull-ups
100 push-ups
100 sit-ups
100 squats

for time

at the 5/10/15 minute mark you must move on to the exercise

_____________________________________

No evening class this week

Tell everyone you know to come to the nutritional seminar and participate in the challenge. Do it now, go. Hurry.

CrossFit Scars End of Summer Updates

Hey everyone! Man, we have some cool stuff coming up for you in the next couple months. Let’s get right to it.

The Look Better Naked Challenge

Seminar/WOD/Night out- July 30^th @ 6pm

Before Photos- July 30^th @ 6 pm and July 31^st @ 7:30 am

After Photos and award ceremony- October 2^nd @ 12pm

Click here for all the info on the challenge.

On July 30^th we will have a WOD at 6pm, a nutritional seminar roughly at 6:45pm and a Night Out to follow the seminar. You are welcome to come to all 3 events or just what you can make. Kids are welcome for the WOD and seminar. Bring anyone you would like to participate in the WOD or seminar/ challenge.

August Welcome Month

The entire month of August will be designed to allow you to bring someone to workout with you each class. Every class will go over a basic skill needed to do the WOD that follows. Invite anyone you would like to come and workout beside you. Friends are allowed to come twice for free before having to sign up for the intro program sessions.

Slight class modification

July 23^rd will be the last day for the Monday and Friday 11 am class.

Also there will be no class on Saturday August 7^th.

CrossFit Scars Super Fort

Monday @ 11 am

Backsquats 5×5

Tabata Push-ups

Tuesday @ 5:30am and 7:45pm

Amrap 15

Push Jerk 5 reps
Box Jumps 7 reps

Thursday @ 5:30am and 7 pm

Pushing Helen

3 rds of

400m run
21 KB swings
12 push-ups

for time

Friday @ 11am

5 rds of

40 yrd sprint
6 power cleans
12 knees to elbows

Saturday @ 7:30 am

Tabata Front Squat

rest 2 mins

Tabata Box Jumps

rest 2 mins

2 rds of max L sit

__________________________________

Let me know if you didn’t receive an email last night so I can put you on the mailing list. If you didn’t get it, here it is:

CrossFit Scars End of Summer Updates

Hey everyone! Man, we have some cool stuff coming up for you in the next couple months. Let’s get right to it.

The Look Better Naked Challenge

Seminar/WOD/Night out- July 30^th @ 6pm

Before Photos- July 30^th @ 6 pm and July 31^st @ 7:30 am

After Photos and award ceremony- October 2^nd @ 12pm

Click here for all the info on the challenge.

On July 30^th we will have a WOD at 6pm, a nutritional seminar roughly at 6:45pm and a Night Out to follow the seminar. You are welcome to come to all 3 events or just what you can make. Kids are welcome for the WOD and seminar. Bring anyone you would like to participate in the WOD or seminar/ challenge.

August Welcome Month

The entire month of August will be designed to allow you to bring someone to workout with you each class. Every class will go over a basic skill needed to do the WOD that follows. Invite anyone you would like to come and workout beside you. Friends are allowed to come twice for free before having to sign up for the intro program sessions.

Slight class modification

July 23^rd will be the last day for the Monday and Friday 11 am class.

Thanks everyone,

Justin

Monday @ 11 am

Clean 3, 3, 3, 3, 3

Tuesday @ 5:30am and 7:45pm

Amrap 15

Push Jerk 5 reps
Box Jumps 7 reps

Thursday @ 5:30am and 7 pm

20 Backsquats
40 Knees to Elbows
60 Kettlebell swings

for time

Friday @ 11am

Run 400 m

15 Heavy thrusters

5 rds  for time

Saturday @ 7:30 am

Amrap 20

Deadlift 9 reps
8 pull-ups
Squat Clean 9 reps

Congratulations to Gretchen who threw down a 20:33 5k last weekend. That is smoking fast. Oh, yeah she won the race as well. Keep up the good work.

Monday @ 11 am

Pistol Technique

Tabata Sledgehammer
1 min rest
Tabata KB swing
1 min rest
Tabata push press

Tuesday @ 5:30am and 7:45pm

3 rounds of

15 Thrusters
30 Sit-ups

Thursday @ 5:30am and 7 pm

5 rds of

50 ft of Overhead Lunges
21 burpees

Friday @ 11am

21-15-9 of

Deadlifts
pull-ups

Saturday @ 7:30 am

Special 4th of July WOD (bring your game face)

Guess who has the new record

Monday @ 11 am

Team WOD

Tuesday @ 5:30am and 7:45pm

Run 400m
30 push-ups
Run 800m
20 push-ups
Run 1200m
10 Push-ups

for time

all push-ups must be with as much as a range of motion as possible.

Thursday @ 5:30am and 7 pm

Overhead squat or front squat 1RM

Friday @ 11am

50 Double Unders
50 wallballs
35 DU
35 WB
20 DU
20 WB

for time

Saturday @ 7:30 am

100 m sprint every 2 mins for 10 rds.

up up and away

Nice job Elizabeth! She finished first in her age division at the Xterra 5k trail run last weekend.

Monday @ 11 am

21-15-9 of

155/ 95# Front Squats
Jumping L- ups

Tuesday @ 5:30am and 7:45pm

10 burpees
15 250/ 155# deadlifts
25 box jumps
50 push-ups
100 squats
200 single unders
400 m run with weight

for time

Thursday @ 5:30am and 7 pm

30 ring rows
30 ring dips
1 min handstand hold (accumulate)
20 squat cleans @ 135/155#
400m run

Friday @ 11am

Shoulder press 5rm

Tabata bottom to bottom

Saturday @ 7:30 am

AMRAP 12

15 cleans @ 135/95#
15 ring dips

Hey everyone, we are back. Lets start off tomorrow bright and early and throw down the WOD named Abel for his Birthday. Turned 25 again.

“ABEL”

4 rds of

400 m run
20 Overhead Squats
30 Push-ups
40 Sit-ups

Saturday’s WOD is the Trail Run at Oak Mountain. No regular class.

It’s great to be back, I heard you guys rocked the 5k burpee run. Nice job. Now lets get ready for a kick ass summer of WODs.