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Sunday Outline: 8/3-8/9

Mon: KB, OHL, TTB, rest, GSq, WMASU, Plank, rest and windmill finisher
Tues: Skill: HPC + STO complex then WB, CTB
Wed: Skill: 2RM Back Squat then BoJu, AMSU, DU and hill finisher
Thurs: Skill: Power Clean EMOM then TGU, ball slam, pushups
Fri: MU + Ring Dips, OHS and good morning finisher
Sat: DU, Snatch, Plank
Sun: Closed

Good reads:

Anti: 2015 CF Games

Pro: 2015 CF Games

(Two more opposing articles next week)

"The President" in one photo

25 of the best repsonses to Amazon Prime Day


Sunday Outline: 7/27-8/2

Mon: Row, DL, Box Jump and TTB finisher
Tues: Skill: Weighted Pullup then KBS, FS, HSWU 
Wed: Skill: Weighted Pistols then choosing a weight to go sub 5min with this intensity and Hip touch finisher 
Thurs: Skill: Barbell Complex then Sprint Course
Fri: HSPU, DU, Sprint and L-sit finisher
Sat: 31 Heroes. Register here to donate and get a shirt.
Sun: Open Gym


Sunday Outline: 7/20-7/26

Mon: Thrusters, Row and OH finisher
Tues: Skill: Deficit DL then KBS, DU, Rope Climbs
Wed: Skill: Squat Complex then medball amrap
Thurs: Skill: Definict HSPU then pushups, TTB
Fri: HPC, Ball Slams, OHL and HBH finisher
Sat: Partner FC, SDLHP, Box Jumps
Sun: Open Gym

Good reads:


Sunday Outline: 7/13-7/19

Mon: Run and Squats
Tues: Skill: Clean Complex then Nasty Girl with Cleans
Wed: Skill: Ring or Bar Muscle Up then MU, DL
Thurs: Skill: Zercher Carry then Partner wod of TGU, Box Jumps, Zercher Hold
Fri: Row, Lunge, Snatch, Rest
Sat: KB, TTB
Sun: Open Gym

Good reads:

Keeping the bar close on a world record DL

Tough Girls Softball Team

Hero Marks

Walking Dead Zombie Cruise!



Sunday Outline: 7/6-7/12

Mon: Box Jump, CTB
Tues: Jemela Bday Wod of DL, SU, KBS, WB, Sprint
Wed: Row, C&J
Thurs: Melissa Bday Wod of Run, AMSU, Lunges, DU
Fri: Ball Slams, HPS
Sat: PP, Pullups, Sprint
Sun: Open Gym

Good reads:

(From May 2011 to help with common CrossFit terms and abbreviations)

Mountain Dew rots teeth, contributed to obesity and Type 2 diabetes, and...

Meaning of a hero wod

Jason Statham is a wise man who knows Kelly Starrett


Sunday Outline: 6/29-7/5

Mon: Run, "Hope for Kenya"
Tues: FS, AMSU + coaches choice finisher
Wed: KBS, PP, maybe L-sit?
Thurs: Sandbag, Farmer, Push or Pull
Fri: Sprint, Lunge + Plank Finisher
Sat: 1 Class. 900a. Hero Wod.
Sun: Closed - no open gym!


Sunday Outline: 6/22-6/28

Mon: KBS, WB, Burpees
Tues: DL, Box J + walking finisher
Wed: Bar Muscle Up, WAMSU
Thurs: Hang Squat Snatch, DU + GHD finisher
Sat: Rope Climbs, HSPU, OHL
Sun: Open Gym

Best Read Ever:

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