Wednesday 7/6/16

Box Brief

Saturday beach WOD at 8:30AM! Be there. Bring anyone you want.

We know some of you guys have a little extra time and desire to complete additional work. As such, we are piloting accessory programming for you to complete after class if you choose. Obviously delivering the best classes possible is our number one goal, so if the accessory work becomes a distraction during the next class or disrupts community at all, then we will discontinue it. You don’t know til you try, so here we go!

Next Tuesday is our Coaching Team Meeting, so we will not have the 6:30PM at SciCoh nor the 7:30PM at RCFBC.


Weightlifting Wednesday
Starting on the 0:00…
Every Minute on the Minute x 6
3 Squat Snatches (70%)

Rest 4:00

Starting on the 10:00…
Every Minute on the Minute x 6
3 Squat Clean and Jerks (70%)
Rest 4:00

Starting at the 20:00
“Death by Toes to Bar”
Complete 1 Rep on the First Minute
Complete 2 Reps on the Second Minute
… And so on until…

After Class Accessory

A. 2×10 Back Squats
B. 2×10 Push Press