THANK YOU ALL SO MUCH for showing Michael and I so much love over the last few weeks! We have felt super supported by all of our gym family and friends! Plus having the last two days off gave us time to enjoy in the celebration of it all, especially last night at our Trailhead reception! Our hearts are full as we begin the rest of our lives together! :)

Since we missed Monday and Tuesday, we’ve got some seriously spicy workouts to crush the rest of the week! See you tomorrow gang!

WEDNESDAY
(GOAL = Round 4)

STRENGTH - 1RM Deadlift

WOD - AMRAP 8:
200m Run
8 Sumo Deadlift High Pulls 95/65
16 Ab Mat Sit Ups

THURSDAY
(GOAL = Under 8 minutes)

STRENGTH - Bench Press
(Broken up as needed to complete the 12 @ the designated weight before moving on!)
12 @ 50%
12 @ 60%
12 @ 70%
12 @ 80%
12 @ 85%

WOD - FOR TIME
(EMOM 10 KB Swings)
50 Alternating Single Arm DB Clean & Jerks

FRIDAY
(GOAL = Beginner: 102 – Intermediate: 132 – Advanced: 201 – Elite: 321)
Memorial Fundraiser WOD - “Hope”
The “Hope” Benchmark WOD (aka: “CrossFit for Hope” or “Hope for Cures”) was first posted on the CrossFit Main Site as the workout of the day for Saturday, July 6, 2013 (“130706“). It was an early initiative of what became the CrossFit Foundation and was designed as part of a benefit St. Jude Children’s Hospital.

FOR MAX REPS (Structured like Fight Gone Bad)
3 Rounds -
1 minute Burpees
1 minute Power Snatch 75/55
1 minute Box Jumps
1 minute Thrusters 75/55
1 minute Chest to Bar
1 minute of REST

SATURDAY
FOR TIME
”PARTNER PACER” - Created by (new dad) Kurt Davies
We did this last year at this time and it was a blast! Bring a friend and let’s get this done!
100 Calorie Row - BUY IN
then…
80 Pull Ups
80 Push Ups
80 WallBalls
80 Sit Ups
then…
800m Run
50 Box Jump
800m Run
then…
60 Windshield Wipers
60 Push Press
60 Toes to Bar
then…
100 Calorie Row - BUY OUT

210817 - Week Preview