10 Kips (keep feet together, tight core)
15 KB swing
7 Ring Dips (go for max depth, unbroken)
Strength: Front Squats
3 X 3
Try to do all three sets at maximal weight instead of increasing each set by 5 or 10 lbs.
Three rounds for time of:
95/65lb Ground to overhead, 10 reps
200 yd. Shuttle sprint, 50 yards there and back twice
Rob Orlando, 2:58, Eric Magee 3:07, Chris Spealler 3:19, Kristan Clever 5:27 (95lb), Rebecca Voigt 5:40 (95lb)
A new month is upon us, if you are interested in automatic credit card payments and have not purchased a monthly package yet, now is the time to do it! Please let Jeff know about any technical difficulties!
504-861-0610 (call or text)
We are the first, largest, and most experienced CrossFit affiliate in New Orleans!
Free Intro Class
Click here to sign up!
Next Fundamentals Classes
Interested in joining the gym?
New to CrossFit?
We have fundamentals classes starting 5 out of every 6 weeks!
Sign up here!
More info here
Space is limited! (if you wait until the last day, you might not get in) is
Sites We Visit
Hollywood LiveStock, Next delivery date JULY 31
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog