Friday 7.8.16

Gym Announcements

• We’re going to the Gwinnett Braves game on Saturday, July 16 at 7:05 pm. Tickets are $6 and the sign-up sheet is next to the chalkboard. We will tailgate before the game at 5 pm.

• Parents, Kids & Kettlebell Swings will be Saturday, July 30 at 9 a.m. Bring your son or daughter to come WOD with you at the gym. The WOD will be scalable for different ages of the kids (5-8, 9-12, 13-16, 17-adult). The cost is free.

• Boat Party on Lake Lanier is Saturday, Aug. 6. ***Adults only*** Cost is $40 per person. You are welcome to bring a friend or family member.

• No Excuses CrossFit’s internal gym competition, Hugo Open, will be on Saturday, Aug. 20. You can get more info about the competition here.

Essentials:
A.
5 sets
Push Press x 5,4,3,2,2
OT2:30M

B.
4 sets
Clean Grip DL x 6
60-65% for all sets
OT2:30M
OR ADAPT

C.
4 Rounds For Time:
Deadlift x 5 reps
Incline Push Up x 10 reps
Kettlebell Swing x 15 reps
Rest 2min

Fitness:
A.
5 sets
Split Jerk x 5 4,3,2,2
OT2:30M

B.
4 sets
Clean Grip DL x 3
75-80% for all sets
OT2:30M
OR ADAPT

C.
4 Rounds For Time:
Hang Power Clean x 5 reps 185/125
Handstand Push Up x 10 reps
Kettlebell Swing x 15 reps 55/35
Rest 2min

Performance:
A.
5 sets
Split Jerk off blocks x 2,1,1,1,1
OT2:30M

B.
4 sets
Clean Grip DL x 3
75-80% for all sets
OT2:30M
OR ADAPT

C.
4 Rounds For Time:
Hang Power Clean x 5 reps 205/145
Handstand Push Up x 10 reps
Kettlebell Swing x 15 reps 70/55
Rest 2min