Announcements:
- NEW CLASS: Black Ops Bootcamp! CLICK HERE
- CrossFit Games Viewing Party and COOKOUT! Saturday July 25th 1pm-? CLICK HERE
- Programming Note: From the many 1 on 1 meetings I’ve had with you all, one of the biggest requests I received was “Help me get my first pull up”. In terms of changes in programming, you’ve probably noticed we’ve moved a little bit away from our beloved kipping pullups and towards more strict movements to develop power. To take this a step further, I’m introducing “Focused SWODs”. Take tomorrow for example. We are embarking on a Bench Press progression (Yeah bro.) but for those of you who do not yet have a STRICT pullup, you are to continue on the Focused SWOD path-and stay with it. You are not to flip flop between the two paths. If you do have strict pullups, go the Bench Press route. We will be doing more of this alternate path programming to help you reach your goals. The work won’t be easy, but I think you’ll be happy with the end results.
SWOD: Week 5
Bench Press 3×4, 4×3
FOCUSED SWOD
Ring Rows 5×10 00X3 tempo (Hold at top of the pull for 3 sec)
WOD
3 Rounds of:
14 DB Renegade Rows (30/20)
10 Thrusters (95/65)
then, immediately
100 Front Rack Lunges (95/65)
-All for time-