Everyone did such a great job at the box this week fighting through the high temperatures and challenging workouts. The end of July is almost here and although i would take the hot weather over the cold weather any day it’ll be nice to see some cooler and dryer temperatures soon… especially for those longer workouts! Tomorrow looks a slightly cooler which will be a nice relief and we are starting the week off with a different pace. Check out the programming below. See you at the box!
Personal Bests!
Another great week of PRs! We had about 20 PRs among the back squats, snatch and the mile run we did this week. Check out some of the scores for the week!
- Otte got a 21 second PR on his mile run.
- Kristen D got a 10 pound PR on her back squat.
- Alison N., Erin S., Donna M., Michael M., and Julie C. all got 2.5 -5 lb PRs on their snatch.
- Great job guys!
Programming
Monday – We are starting the week off with a benchmark..and its s tough one! This one is called “The Cali Bear”. Every 30 seconds for 20 minutes you will do a heavy clean and jerk. Can you make it for the whole 20 minutes?! This is a great test of strength and endurance.
Tuesday – Today’s workout is a long EMOM cycling through 3 stations. Expect to see the bike, a double front rack KB hold and you will get an option of a gymnastics movement for the 3rd station.
Wednesday – Back squat week 3! We are getting back to a 2 second descent but going up in weight this week. Class will end with a short but fast amrap of overhead squats and burpees over the bar.
Thursday – This 3 round triplet might bring back memories of last weeks hero wod but we are doing it anyway. 3 rounds of sumo deadlift high pulls, push press and a moderate length run.
Friday – This weeks hero workout will feel like a delight compared to last weeks. Check out the link to read up on this weeks Hero WOD “Dork”
https://www.crossfit.com/workout/2018/10/10#/comments
Saturday – Partner WOD this week involves two 12 minute amraps with an “I go, you go” style for a fast paced start to your weekend! Expect to see some running, power cleans, push ups and air squats.
Sunday – This station rotation workout will get the heart rate up for some amazing endurance work this week. 3 rounds of 2 minute intervals of rowing, box jump overs, planks, and man makers.
Back East Events
Our pizza/ pool party is coming up fast. We are two weeks away from a great time with our fit family so make sure to RSVP so we can get things organized for the party!
Local Events/ Competitions
- Reebok CrossFit Games – July 28 – August 4th. You can watch some of the games coverage here:
- CrossFit Plainville Barbells for Badges **POSTPONED Date TBD**
- Yankee CrossFit 7th Annual Beat The Heat Throwdown – Saturday 8/24.
- 4th Annual Bionic Blackout – Saturday 9/21.
Back East CrossFit 