Happy Birthday, Lea! Lea had her own special Lea’s Birthday WOD that Laura, Angela M., Jessica, Lok-yi, Riley and The Birthday Girl herself took on today. With 23 of EVERYTHING as well as some 230m rows thrown in, it was a real Birthday Spanking. Good job for attempting such a nasty WOD!

This is a real hard week in our 8 week cycle. Keep going, you’ll reap the benefits later!

Don’t forget that we start out Real Men’s Bible Study back up this Friday. Come on out at 6AM to read a little God’s word, maybe hit a free WOD when you’re done!

Friday’s WOD(s)

Strength Bias
Back Squat 5/5/5

Strength METCON
Every minute on the minute for 8 minutes:
3 Power Snatches (135/95/65)

Metabolic Bias
“Frandy”
21 Thrusters (95/65)
4 Rounds of Cindy
15 Thrusters
3 Rounds of Cindy
9 Thrusters
2 Rounds of Cindy

Typical day in the box...controlled chaos.

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The next couple of days are going to be hot. And it’s humid. With temperatures in the 100′s and 70-80% humidity, be very careful to properly hydrate yourself throughout your day. Grabbing water during the WOD is too little, too late. Drink water at your meals and at every opportunity!

Good to see the vacationers are coming back in! Don’t forget that if you miss a WOD, you can make it up on Thursdays. This Friday at 6AM is a Men’s Bible Study at the gym. Come on out, enjoy a cup of coffee, enjoy the study then hit a free workout if you want!

Wednesday’s WOD(s)
Strength Bias
“CrossFit Total”
You have 3 attempts to find your 1RM in the following:
Back Squat
Deadlift
Shoulder Press
Go all out. There is no strength METCON after this, you should be spent!

Metabolic Bias
100 – Ground to Overhead in anyway (95/65)
Every break longer than 5 seconds = 3 burpee penalty tacked on to the end!

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Why is it that Mondays are our highest attendance? Love seeing the box so full today. Welcome Morgan, a student at Limestone who plays lacrosse. She is joining us for the next month as a newbie to CrossFit. Tonight we worked on our front squats and finished with a nasty 12 minute AMRAP of SDLHP, diamond push ups and close grip pull-ups. Great job, Morgan!

Please welcome Angela back as she took on the met-con bias of 7 rounds of 100m shuttle run, dumb bell cleans and knees to elbows. What a way to come back. Great job for completing it, Angela. We were there to cheer and motivate her the whole way.

Remember that ALL the WODS are scalable. We use various weights, jumping pull-ups, and bands. We like to challenge you and understand that it does take time to get to the rx’d weights. Do not get discouraged. We ask that you give it your all and DON’T QUIT! We have members as young as 9 and as mature as 52. CrossFit is for anybody and everybody!

Strength WOD for Tuesday, July 20
METCON only:
21/15/9
Men: Body weight bench press/ Women: 60% of Body weight bench press
Ring Rows
400 meter run after each round

Metabolic Bias
300 meter sprint
Three attempts, take best time
Every second above and beyond 65 seconds=one burpee

**NO 530AM Class on Tuesday, July 20. Will have a 10 AM Class instead.**

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I’m back from my little trip and understand that Brandon has been relentless. Most excellent. This week we start a new 6 week cycle for our strength training. The rep schemes are a little different, pay close attention to the strength portion. Go heavy, set some PR’s!

Monday’s WOD(s)
Strength Bias
Front-squat 8/5/3/1
Strength METCON
AMRAP 12
5 – SDLHP
5 – Diamond push-ups
5 – Close grip chin ups

Metabolic Bias
7 Rounds for time
100M Shuttle run
10 – DB Full Cleans
10 – K2E or T2B
Rest :45 seconds

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Remember me mentioning Brandon? Well, he’s covering for me this Friday and Saturday while I do on a Men’s Retreat in Hemmingway, SC. He’ll be doing the programming as well. Enjoy!

Thursday is my rest day and several others on the same cycle. If you’ve missed a WOD, make it up Thursday or try one of these on for size:

Thursday BONUS WOD(s)
Strength Bias
Back Squat 5/4/3/3

Strength METCON
12-9-6
Shoulder Press (185/135/95)
Strict, deadhang pull-ups

Metabolic Bias
For 20 Minutes:
Run 400M
Rest as long as it took you to run 400M, repeat

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