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Enjoy your weekend! We will see you all on Monday! Happy 4th of July!
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323er Friends/Fam: We have a couple rare openings in TONIGHT's 7:30pm On-Ramp Free Trial, in case anyone you know has been pondering a CrossFit adventure and needs/wants to do evenings. Tell them to email us at firstname.lastname@example.org ASAP to reserve a spot!
Monday, September 22 STRENGTH 20:00 to find your 1RM Deadlift WOD 30 Rounds for Time: 5 Wall Balls (20/14) 3 HSPU 1 Snatch (135/95) - http://www.vaultcrossfit.com/2014/09/monday-september-22/
Mondaysde Elements (all gyms) in 5 minutes; 400m run 20 burpees rest in the time remaining + in 5 minutes 400m run 30 box jumps in the time remaining + in 5 minutes 400m run 40 jumping pull-ups in the time remaining Performance (Fondren) A. Split Jerk - built to a 1RM B. Strict HSPUs - AMRAP in 6 minutes Performance (Henderson) A. Back squat, 8 reps x 4 sets, rest as needed + 6 burpees AFAP sprint shuttle down and back rest 2 min x 7 Performance (Vickery) At hard, intense pace: 6 Front squat 8 DB burpees 6 Box jumps 30/24 20 DU or Power singles Rest 3-4min bt sets x 6 sets + 30 TGU, not for time
A seven-year old kid does not need to be playing only soccer." Specialization also makes kids more susceptible to burnout. According to the National Alliance for Sports, a staggering 70 percent of kids who play competitive sports burn out and quit by the time they are 13.
Three sets of: Dumbbell Walking Lunges x 20 steps Rest 60-90 seconds Turkish Get-Ups x 1 rep each arm Rest 60-90 seconds Tabata Row for Calories Rest 60 seconds Tabata Wall Ball Shots Rest 60 seconds Tabata Burpees Rest 60 seconds Tabata Sit-Ups …