Wednesday, July 16, 2014

 
Remember, Yoga tomorrow night during the 6:30pm class! FREE for members, $15 fee for non members.
 
“Even though you may not feel or look the part now, you must envision yourself in your ideal state.  There is no such thing as perfection, only perfect effort.  Through practicing a “perfect” version of ourselves mentally, we’ll slowly become that person in real life.”-Mark Devine, “The Way of the Seal.”
 
Strength
Strict press 3x8 35% of 1rm bs
 
Endurance
8 min EMOM
Even: 20 light presses
Odd: jump rope 45 sec
 
 
Metcon
For Quality:
50 ft bear crawl
50 ft walking lunges
50 ft crab walk sideways R
50 ft walking lunges
50 ft bear crawl
50 ft walking lunges
50 ft crab walk sideways L
50 ft walking lunges
For time:
400m run
 
Optional: 100 hollow flutter kicks, 100 arch flutter kicks

 

6 comments:

  1. Happy Hump Day!

    Come November we will have two little sweet BBF (Box Buddy Friends) running around!! Congrats to Amy & Asa and Carmen & Steven!! Actually we will have several BBF running around in the coming months. Sounds like a whole new CFNM family in the works. Congratulations to all of you.

    Have a awesome day!

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    Replies
    1. CFNM, BBF & MOD-WOD. You are the acronym queen... I mean AQ.
      TF

      Delete
  2. Happy Birthday Maury. Hope you have a wonderful day!

    ReplyDelete
  3. Doing wods on vacation isn't as much fun as being at crossfit!!

    ReplyDelete
  4. Thanks Kristi!
    WOD
    95# shoulder press
    1:40 min 400m run

    ReplyDelete