Stallions
1. E30M x 5 Minutes: Strict Press x 5 @ 20X2 – Tough load across.*
2. 12 Minute AMRAP:
12 Power Snatch (95/65)
24/21 Calorie Row
*Tempo rx: Start with the bar on the shoulders. Press up fast and hold for :2s overhead, lower down with control for :2s, no pause in bottom. When the bar hits the shoulders coming down from the top, that’s one.
Colts
1. E30M x 5 Minutes: Strict Press x 5 @ 20X2 – Tough load across.*
2. 12 Minute AMRAP:
12 Power Snatch (75/55)
24/21 Calorie Row
Mustangs
1. E30M x 5 Minutes: Strict Press x 5 @ 20X2 – Moderate load across.*
2. 12 Minute AMRAP:
12 Hang Power Snatch (55/35)
21/18 Calorie Row
Save the Dates:
Saturday, July 16th: CFIH Social!
Who: CFIH members!
What: Pool party fun! BYOB/BYOF!
Where: Check your email for location!
When: From 1-3pm.
Saturday, July 30th: Advanced Movement Clinic
Join us for our quarterly advanced movement clinic. We will be covering the muscle up, starting at 7:30am and running until 8:30am. Sign up in open gym! Prerequisites: Must have c2b pull-ups and ring dips.
Saturday, August 6th beginning at 10AM: The CrossFit Total
Join us for a special 1.5 hour class which will start at 10am and run until 11:30am. Test your 1RM Strict Press, Back Squat, and Deadlift. Time to ring the hell out of that PR bell! Get ready!
