3 RFT
Fit:
20 Squat Cleans 95/65
20 S20
200 SU
20 Box Step Overs 20"
20 Burpees Jump over partner
3 Rounds for time:
20 Squat Cleans 115/75
20 S20
100 DU
20 Box Jump Overs 24/20
20 Burpees Jump over partner
RxW-135/95
Warrior Pride Fitness CrossFit – CrossFit
Close Grip Bench Press (New max)
Fit: Metcon (Time)
Teams of 2
3 RFT
Fit:
20 Squat Cleans 95/65
20 S20
200 SU
20 Box Step Overs 20″
20 Burpees Jump over partner
Per: Metcon (Time)
Teams of 2
3 Rounds for time:
20 Squat Cleans 115/75
20 S20
100 DU
20 Box Jump Overs 24/20
20 Burpees Jump over partner
RxW-135/95
Here is what’s happening this week at your gym:
- Nutrition Seminar is at 4:30 this afternoon. Josh will discuss proper nutrition, portion control and more. Also, Tupperware will be there with some great meal prep containers! Sign up in Wodify.
- Josh will be back at Whole Foods for a second grocery store tour this Wednesday night at 7 pm. This is limited to 10 people so please sign up in Wodify.
- OPEN GYM this week is limited to Monday and Tuesday. On Wednesday, Thursday and Friday, Roni will be taking her daughter to college and JJ is traveling for work. We know this in an inconvenience to some and we apologize. The following week will have regular open gym hours. Thank you for your patience with this.
- We are finishing close grip bench press, HSPU progressions and hang squat cleans this week.
We should see lots of stars! Next up: BACKSQUATS!! - “Challenge of the Week” is PRs in pounds until the end of June. Any PRs count so get your name and pounds up on the chalkboard.
In the near future:
July 4 We will be open for one class in the morning at 8:30. We have a special workout planned for Independence Day!
July 11 DexaBody is coming back! Make sure you get signed up using the link below. The cost is $47 and if you haven’t done this before it is worth every penny.
https://bookeo.com/dexabodyga?type=4155896MY93157B3E30FE0&option_TYPE_OF_SERVICE=WKUFKNHY
Have a great week full of gains!
Your WPF Team
Warrior Pride Fitness CrossFit – CrossFit
Front Squat (5×5)
Metcon (AMRAP – Rounds and Reps)
15 min amrap
500m row
20 KBS 44/26
20 KBSDHP
20 Sit ups
RxW – 53/35
Warrior Pride Fitness CrossFit – Bootcamp
Metcon (Weight)
10 minutes EMOTM
Min 1 – 15 russian KBS
Min 2 – 10 goblet squats
Metcon (Time)
4 Rounds
15/12 Cal Row
15 Ball Slams 20/14
60 Single Unders
10 Box Step Overs 20″
RxW – 30 DU’s + BBJO 24/20
5 Ring Rows
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Warrior Pride Fitness CrossFit – CrossFit
Scaled Chelsea (AMRAP – Rounds)
Every minute on the minute for 30 minutes:
5 Ring Rows
10 Push-ups
15 Squats
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. Score is total rounds completed and extra reps.
teams of 3
200m sled pull 180/135
2 tire flips
Row 30 Calories
200m sled pull 180/135
4 tire flips
Row 30 Calories
200m sled pull 180/135
6 tire flips
Row 30 Calories
.
.
RxW – 270/180
*score is total number of tire flips + row calories
Warrior Pride Fitness CrossFit – CrossFit
Hang Squat Cleans (5×5 stay under 80%)
Metcon (AMRAP – Reps)
20 minute AMRAP
teams of 3
200m sled pull 180/135
2 tire flips
Row 30 Calories
200m sled pull 180/135
4 tire flips
Row 30 Calories
200m sled pull 180/135
6 tire flips
Row 30 Calories
.
.
RxW – 270/180
*score is total number of tire flips + row calories
Warrior Pride Fitness CrossFit – CrossFit Cardio
Metcon (Time)
3 Round
250m Ski Erg
10 hanging knee raises
15 sit-ups
Rest 2:00
3 Rounds
500m row
7 burpees
7 box overs
rest 2:00
3 Rounds
15 Cal AB
40 Single Unders
10 ring rows
RxW – 20 DU’s and 10 pullups