Monday's WODs and Announcements...CLAIM YOUR SHOES!!

July 7, 2019

BIG THANKS to everyone who came out for our gym-cleaning fest today! The box is now SUPER CLEAN so let's try to keep it that way! Thanks to J'aime Arcaini (and her 2 little helpers!), Carson Layne, Laura L Campbell, Francis, Chris O., Stephen Davis, and everyone who stayed after the 10am class to help get us started. Many hands definitely make light work. Thanks for the great idea J'aime!

 

**CLAIM YOUR SHOES**

 

During the process of cleaning, we discovered about a dozen pairs of shoes that have been left at the gym. Many of them look like they have not been used for months. Unfortunately we are not a locker room and don't have the space to store your runners/lifters! Coach Matt and Reebs will be donating to charity whatever is not claimed by the end of this week. So if any of the shoes pictured below belong to you, or if you'd like them to belong to you lol, please comment on here or let Coach Matt or Rebecca know. And from now on, please do not leave your shoes at the gym. Thanks guys 😊

 

Now, on to your Monday WODs!

 

Monday July 8, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm)

 

Strength:

 

EMOM for 10 minutes:

2 T+G Clean & Jerks + 1 Cluster at 60-70% 1RM C&J

 

WOD:

 

21-15-9:

Calories

Deadlifts 155/225

HSPU

*Complete 3 rope climbs at any point during the workout

 

 

Endurance WOD (6:30pm)

 

800-600-400-200:

Meters of Running

 

40-30-20-10:

Box Jumps 20/24

 

20-15-10-5:

HR Push-up Shoulder Taps

 

*1 rope climb after each round

 

 

 

On-Ramp (7:30pm)

 

 

 

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