Jade. with Coach Jeff's assistance, goes vertical on the rings for the very first time!

Jade. with Coach Jeff’s assistance, goes vertical on the rings for the very first time! Look at that smile!

WOD for Saturday, July 6

WODs at 8:45 & 10 am
FREE Community WOD from 11 to 11:45 am

A special thanks to Coach Jeff for not only coaching on July 4th but for also coaching yesterday evening!

Congratulations to Chris F. for passing the CrossFit Level 1 exam. Chris will be assisting with and then eventually coaching sessions at CFS. Welcome aboard, Chris!

Strength
OHS or Snatch
5 reps @75%, 3 @ 85, & 1 @ 95% of 1RM

As we’re 1 week behind schedule for OHS and snatch, we’ll de-load next week and attempt a new 1RM the following week.

Conditioning
17-minute total
AMRAP
8 box steps (24/20) holding KBs or DBs
4 burpees
8 KB or DB goblet squats
4 burpees

Minute – work/rest
0 – 6 work
6 – 7 rest
7 – 12 work
12 – 13 rest
13 – 17 work

For the box steps, hold a KB or DB in each hand. This is going to be challenging, so choose your weight wisely.

Use only one of the KBs or DBs for goblet squats.

Continue each round where you left off, e.g., if you had completed 6 box steps just before the first minute of rest, continue with the 7th box step when work once again begins.

Uhm, burpees will be a welcome relief. Trust me on this.