BUY-IN: 400m Run :30 Drills (x 2) – Jumping Jacks – Squats – Seal Jumps – Good Morning – 1:00 Stretch 200m Run Strength WOD: 2 x 5min Back Squat (2:00 rest between) ***In teams of 3, two partners hold the bar up like a rack, the third is squatting.  When the squatter gets tired,

Buy-In: 3x 200m Run 20 Jumping Jacks 15 Air Squats 10 KBS (24/16) Strength: 8×2 Clean and Jerk at 75% (20 Minutes) WOD: For Time: 800m Run 30 Deadlifts @ Body Weight 30 Burpees + 2nd Jump 60 LHPU 200m Run

****Next weekend (THE WEEK AFTER THE 4TH OF JULY), we will be having ONLY 1 CLASS ON SATURDAY @ 9:00am (JULY 7TH) AND NO CLASSES ON SUNDAY (JULY 8TH)!   Enjoy the weekend with your family and friends and celebrate the 4th of July since it’s mid-week this year**** Buy-In: 500m Row :30 Bar Hang 30

Buy-In: Sprinting Plyos: -Ham -Quad -Hips -Calf Endurance: 2 Rounds of: 200m-400m-600m *Rest Walk Time (20 mins) WOD: Every Minute For 10 Minutes: 5 Thrusters 7 Pull-Ups *Finish round you stop on, then perform 15 burps for each minute that round

Your bar should never be light enough to do this: [youtube=http://www.youtube.com/watch?v=FHGY-Ez3ePQ] Buy-In: Outdoor Plyos Skill: Atlas Stones! WOD: 12 Minute AMRAP: 6 Hang Squat Cleans (135/95) 12 Box Jumps (20) *Alternate with Partner. So partner A does HSC, then B does HSC

 Reminder: Coach Renee is back in action, so CrossFit Kids is back on tomorrow. Pups (Ages 3-5)- 3:45-4:05 Cubs (Ages 5-10)- 4:10-4:40 Tigers (Ages 10-12)-4:45-5:15 Buy-In: 5 Min Jump Rope Strength: 3 Sets: Max Push-Ups Max Pull-Ups ***Pull-Ups Immediatley Follow Push-Ups (10 Min Cutoff) WOD: 200m Run 12 Squat Snatches (115/75) 40 Wall Ball Shots

CrossFit “Hope” was designed to raise money for St. Jude’s Children’s Research Hospital. The average cost of a day’s operating cost at St. Jude’s is $1.7 million dollars, so CrossFit’s goal is to raise $1.7 million dollars for the hospital. After you complete “Hope” today check out how your scores match up to the rest

Buy-In: 800m Run Everett Warm-up Mobility: Foam Roll WOD #1: 8 Minute AMRAP of: 5 Clapping Push-ups 10 Hollow Rocks WOD #2 8 Minute AMRAP of: Curb-to-Curb Sprint 10 Jumping Squats (25/15)  

Take a close look at this picture if you are wanting to compete with our team!  We have two events coming up as well as a team lift open.  This means that on August 4th, we will be maxing out and attempting skills as well.  This is a GREAT opportunity to come in and push

Today is your day to perfect your double under skills and max out your max height box jump. Check out this standing “box” jump! [youtube=http://www.youtube.com/watch?v=PUJ1R1J2DjY] ***CrossFit Kids classes are cancelled until next week!  Make sure you take note!  Sorry for any inconvenience.  But get ready for something big coming here at the Rector location… Buy-In: