Push Press
3×5
then
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
The Lone Sweatband
15 minutes to find 1 RM Power clean
then
Complete as many rounds as possible in 10 minutes:
3 Power Cleans @ 55% of 1 RM
5 Pull ups
10 Push ups
15 Squats
The first group workout in the new gym yesterday mooring at 6am. It was a great first day. The feedback and comments on the new space are overwhelming. We have a lot more to do and new equipment is on the way. Let’s make sure to keep it clean and organized. We are still finding homes for things, but please put all your equipment back where you found it. We worked hard over the weekend to get it set up for all of you. Please work hard to keep it looking as nice as it did when you walked in on day 1.
3 Rounds of time:
45 Kettlebell swing 53/36#
30 Box jumps 24/20″
15 Toes to bar
3 Wall climbs
We will have a 4 and 5 pm CrossFit class tonight. There are NO 6 or 7 pm classes.
Tomorrow is moving day. Friday afternoon and early evening we will be prepping for the move, packing things and getting them ready. If you are in town we would appreciate all the help possible. We will be at the gyms at 9 am Saturday with the truck to load up. We will need crews on both ends, loading and unloading. If you really want a workout, you can farmers carry Kettlebells the two blocks.
Push Jerk
5×3
Ascending
then
Tabata (20sec on/10 sec off x 8 Rounds)
Jumping Lunges
Push Ups
Box Jumps 24/20”
Rowing (meters)
*1 min rest between Tabata intervals
Thank you to everyone who gave your time and energy to participate in the Subway Series this month. I appreciate you giving your Sunday’s in the summer to come out and support the gym. We had the largest turnout and participation throughout the month of any of the other gyms. I felt so honored when Christian Fox asked how long we have been open after announcing that we placed 2nd in the Overall Open division. It has been a fast trip to this point and CrossFit Gantry would not be what it is today, and what it is going to be int he future without our wonderful members. I appreciate every one of you. Thank you, thank you, thank you!
Jumping “Jackie”
Teams of 3 complete the following Chipper style
For Time (18 minute cap)
3000m Row
150 Thrusters 45#
90 Burpees over the bar
Please familiarize yourself with the Movement Standards.
Perrone: “You go.”
Adam: “No, you go.”