FUNday

SHOW UP!

Thursday

AMRAP in 4min of:

 10 Hang Cleans (95/65)

 20 Double Unders

   REST 4min

AMRAP in 4min of:

  5 Burpees

 10 Push Press

REST 4min

AMRAP in 4min of:

 10 Hang Cleans (95/65)

 20 Double Unders

   REST 4min

AMRAP in 4min of:

  5 Burpees

 10 Push Press

Wednesday

4 Rounds of:

7 Front Squats followed immediately by 13 Back Squats

       then...

Mobility WORK

World-Class Fitness in 100 Words

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

              ~ Greg Glassman, CrossFit CEO and Founder

Tuesday

5 Rounds for TIME:

 10 Wallballs 

 10 Pull-UPs

 10 Box Jumps

 10 KB Swings (70/53)

Monday

4 Rounds for TIME of:

  10 Hang Snatches (95/55)

  30 Squats 

  Building RUN 

Greek poet Archilochus: "We don't rise to the level of our expectations; we fall to the level of our training."

"It's more than put the work in," he said. "It's practice and rehearse the skills ... that you want to have as a reliable tool when the sh--'s hitting the fan, or when the stakes are high, or when your heartbeat is 180 beats per minute. You have to train for that. It's like a sport. You can't read a book on soccer and then go to the World Cup."