Heroic recovery

Lainie showing what one summer of doing CrossFit every day looks like!

STUFF TO KNOW ABOUT…

• CrossFit Games Start Today!  Check this out for ways to watch!
• HERO MONTH… Nice job everyone!  It was a hell of a month.  You guys crushed it.  We didn’t hit all our faves though, so don’t be surprised if one pops up again soon!

CROSSFIT

S&P Cycle: SQUAT – pull – press – pull – off

A. back squat: 3 x 15; rest 4-5 min

B. For time:

block run
50 pushups
50 situps
200 DUs
50 situps
50 pushups
block run

CSPORT

A. AMRAP in 10 min
10 weighted squats
10 seated OH press
200m row or run

B. AMRAP in 10 min
50 cal bike buy in
+
10 single arm rows per side
10 russian twists per side
30 jump rope

C. AMRAP in 20 min
2 min plank buy in
+
AMRAP with remaining time:
1 lap farmers carry
10 Alternating DB bench press, per side
20 sit ups
400m run or row

Quote of the Day

“Success is not final, failure is not fatal: it is the courage to continue that counts.” – Winston Churchill