Back to Normal Summer Schedule This week

Congratulations to the games winners. If you didn't know, Katrin Katrín Tanja Davíðsdóttir's coach is Ben Bergeron of New England CF. We use his Template and Programming/training to do the programming for the gym. Occasionally we deviate a bit to recognize birthdays in the gym (birthday wods), and to better taylor to our clientele. Katrin has now won 2 years in a row. At the end of the day you need to show up and do the work in order to improve your over all fitness. I look forward to seing you all this week:)!!!

Monday
Back Squat 5x2
Kb Single Leg Deadlifts 5x8(each leg)

B) Crossfit Games event 3
(The Ranch Mini Chipper)
50 Wall Balls 20/14
25 Med Ball Sit Ups
800m Med Ball Run

Tuesday
EMOM 12
1 Snatch 1st pull
2 Hang Snatch High Pulls
1 Power Snatch
3 Over Head Squats

B) Ricthie's Bday wod
35 Burpee Box Jumps
35 Cleans (Full) 125/85
35 Pull Ups
35 Shoulder to Overhead

Wednesday
Bench Press (Wide Grip)
5x5
(work on Double Unders Between sets)

B) "The Seperator"
Event 9'ish of the Crossfit Games
18 Ring Push ups
15 Back Squats 155/115
20 Burpees
15 Ring Push Ups
18 Front Squats 135/95
20 Burpees
12 Ring Push Ups
21 OH Squats 95/65
20 Burpees

Thursday 
Thrusters 5x4
L hang 5xcumilitive 45 sec hold (20 for newbies)
B) Event 10 CF Games "100%'ish"
40 box jump overs 24/20
50 Toss the Salad (dball toss) 30/20 (slam balls)

Friday
Back Rack Lunges
5x6 each/leg
EVIL Wheels 5x5

B) Partner/Team Relay version of Event 14
"Rope Chipper"
200 m Row
50 DU's (150 Singles)
200m Row
50 DU's
400m Run
50 DU's
200m Row
50 Du's
20 Deadlifts 185/125

Saturday
Max Out Saturdays
B) Event 6 CF Games'ish
"Squat Clean Pyramid"
10 Cleans 135/85
8 Cleans 155/95
6 Cleans 175/105
4 Cleans 195/115
2 Cleans 215/125

Sunday Service South Bay
2 Hours of Working out

B)400m Run
then 4 rd of 10 Power Snatches 115/75, 30 Box Jumps
cash out 400m run


C) "California Club" Event 1 of Teens/Masters CF Games
8 Deadlifts 275/185
40 GHD Sit Ups
80 Double Unders (150 Singles)
4 rope climbs
80 Wall ball shots
4 Rope Climbs
80 DUs
40 GHD Sit Ups
8 DLs




https://www.youtube.com/watch?v=zK8baring7k