Monday

Did you get a chance to see some of the CrossFit Games??

Pretty intense stuff! 

We have a full day today... need to get that 1 rep max shoulder press in

and this workout! Be on time and efficient! 

Warm Up:

Run 800m

2 Rounds

10 Air Squats 

10 Sit Ups

10 Shoulder Press (DB 20/15#)

Strength:

August is for Shoulders! 

Let's test our 1 rep max Shoulder Press today then build it up over the month! 

Shoulder Press 

8-5-3-1-1

WOD:

Happy Belated Birthday Chris Courtney! 

This should be fun! 

5 Rounds for time (25 min cap) 

7 Power Cleans (155/105#)

31 Push Ups 

82 Double Unders 

**Every time you break on push ups you immediately owe 5 Pull ups before you can restart your push ups :)