Testing Week Guys! Make sure that you are doing good things to promote recovery and performance.
Tuesday: CF Total
Thursday: Olympic Total
Friday: Fight Gone Bad
Saturday: Bench Press

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Handstand Walk Technique:
*HS Hold wall/partner
*Kiss the Wall to HS Hold
*HS Shoulder Taps (Same side)
*HS Walk to Kiss the Wall
*Spotted Walks

Rx:100′ For time, Fx: 50′

Partner WOD Chipper:
1000 m Row
50 Pull ups
50 HSPU
50 KBS 32/24, Fx: 24/16
50 WBS 20/14
1000 m Row

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Testing Week Guys! Make sure that you are doing good things to promote recovery and performance.
Tuesday: CF Total
Friday: Fight Gone Bad
Saturday: Bench Press
*Olympic Total: TBD

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Reserve your spot to meet Dr. Will Chow of Boone wellness Tuesday, June 28 starting at 6:30 pm. To reserve your spot click here:  For more info about the Boone Wellness Clinic please visit http://www.boonewellness.com/

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CrossFit Total
1 RM
*Back Squat
*Strict Press
*Deadlift
compare: 3/31/2016

Testing Week Guys! Make sure that you are doing good things to promote recovery and performance.
Tuesday: CF Total
Friday: Fight Gone Bad
Saturday: Bench Press
*Olympic Total: TBD

==================================

Reserve your spot to meet Dr. Will Chow of Boone wellness Tuesday, June 28 starting at 6:30 pm. To reserve your spot click here:  For more info about the Boone Wellness Clinic please visit http://www.boonewellness.com/

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EMOM 15:
1) 10 Good Morning (A)
2) 10 Strict T2b, Fx: 10 Strict Leg raises ( feet above hip crease)
3) 10 Barbell Row (A)

4 Rounds for time:
400 m Run
20 Front Rack Lunges 115/80 Fx: 95/65
*Lunges in place

Reserve your spot to meet Dr. Will Chow of Boone wellness Tuesday, June 28 starting at 6:30 pm. To reserve your spot click here:  For more info about the Boone Wellness Clinic please visit http://www.boonewellness.com/

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18 Minutes to find Heaviest Thruster Double
*From the floor

AMRAP 15:
40 Double Unders
20 lateral Burpee box Jumps

***No Yoga this Sunday*****

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Bench Press
5@75%, 3@85 and 1+ @95%

5 Rounds for time:
:40 work, :20 Rest
Station 1: KB SDHP 32/24, Fx:24/16
Station 2: Row Cals
Station 3: Pull Ups
Score: Total reps