Week of July 14 - July 20
- Jocelyn Rylee
- Jul 13
- 2 min read
Updated: Jul 17
Summer NextGen CrossFit Kids
By request, we've added a bonus summer session of our NextGen CrossFit Kids classes. Let's keep the young ones moving this summer!
5 Week Session (start July 29)
Tuesdays: 1:00-2:00pm (*Aug 26 Class is at 6:30pm)
Classes are open to kids age 9 (going into grade 4) and up.
Summer Full Day Camps
We've also got two fantastic full day camps lined up for August! Click Book Now for more info on each one
Workouts for the Week
Monday July 14
For time:
21-18-15-12-9-6-3 Deadlift (185/125)
30-40-50-60-70-80-90 Step ups (24/20")
After party
OT90 x 3
30-60 sec Bar Hang
Tuesday July 15
🥳🎉🎈🎁 Happy Birthday today to Neisha Germann!!
OT5M x 5
3 Front Squat
6 DB Push Press
9 Burpees
12 Box Jumps/Russian Swings
9 Burpees
6 DB Push Press
3 Front Squats
Wednesday July 16
Tabata each of the following...
8 rounds, 20 sec work, 10 sec rest
Pull ups
rest 1 min
Bike
rest 1 min
Push Ups
rest 1 min
Row
rest 1 min
Sit ups
rest 1 min
Ski
rest 1 min
Air Squats
Old skool CrossFit speed! Get some!!
Thursday July 17
OT90 x 7: Power Snatch + Overhead Squat + Snatch
5 rounds
400m Run
5 Power Snatch (95/65)
5 Overhead Squat (95/65)
5 Squat Snatch (95/65)
---------------------
9:30 Legends Class
OT90 x 7: 3 Strict Press
5 rounds
400m run or 200m carry or Ski
12 DB Snatch
12 Goblet Squat
Friday July 18
OTM x 30
1) 5 Bench Press
2) 100' Farmer Carry
3) 1-2 Rope Climb or 3-6 hanging knee raises on rope
4) 100' Sled/Prowler Push
5) 30s Front Rack Hold
Saturday July 19
HSPU Skills
"Triple 3"
3,000 meter Row
300 Double-Unders
3 mile Run
Compare to Aug 3/20
Sunday July 20
In a group of 3 (or 4)
400/300 Cal Row/Bike/Ski
300 Wall Ball
200 Toes to Bar
100 Power Clean
2 People working at a time
Compare to June 30/24
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