Thursday

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

You may also come in and do a nice long ROMWOD

NOTE: Due to the CrossFit Games being held in Madison Wisconsin this year and more than half of our trainers attending, the following classes will be canceled this week:

08/04 Friday 
4pm, 5pm, 6:15pm and 7:30pm

08/05 Saturday
Gym Closed

08/06 Sunday
Gym Closed

Sorry for the inconvenience

Wednesday

NOTE: Due to the CrossFit Games being held in Madison Wisconsin this year and more than half of our trainers attending, the following classes will be canceled this week:

08/04 Friday 
4pm, 5pm, 6:15pm and 7:30pm

08/05 Saturday
Gym Closed

08/06 Sunday
Gym Closed

Sorry for the inconvenience

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Strength
Power Clean
5x3 at 80%

Push Press
5x3 at 80%

WOD
Ascending Ladder for 7 Minutes:
1 Power Clean 155#/105#, 30 DU
2 Power Cleans 155#/105#, 30 DU
3 Power Cleans 155#/105#, 30 DU

Maggie Wadowska and her cheering squad.

Tuesday

NOTE: Due to the CrossFit Games being held in Madison Wisconsin this year and more than half of our trainers attending, the following classes will be canceled this week:

08/04 Friday 
4pm, 5pm, 6:15pm and 7:30pm

08/05 Saturday
Gym Closed

08/06 Sunday
Gym Closed

Sorry for the inconvenience

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Strength
EMOMx10
Minutes 1-5: 4 Snatches 185#/135#
Minutes 6-10: 6 Clean and Jerks 185#/135#

WOD
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

*Bergeron Beep Test:
7 Thrusters 75#/55#
7 Pull-ups
7 Burpees

Ninfa Queyquep

Monday

NOTE: Due to the CrossFit Games being held in Madison Wisconsin this year and more than half of our trainers attending, the following classes will be canceled this week:
08/03 Thursday
10:30am

08/04 Friday 
Gym Closed

08/05 Saturday
Gym Closed

08/06 Sunday
Gym Closed

Sorry for the inconvenience

---

Strength
Snatch
3 reps at 60%
2 reps at 65%
2 reps at 70%
2 reps at 75%
2 reps at 80%
3x2 at 85%

Back Squat
5x5 80%

WOD
5 Rounds For Time:
400m Run
15 Power Snatches 75#/55#

Jesus Delacruz