STRENGTH: Snatch on-the-minute for 10 minutes (80-85%) throughout no max reps
allow 5-10minutes to warm up to 80% 1RM

WOD: AMRAP 15
15 DB thrusters (35/25)
15 burpees
15 Ring Rows
15 box jumps

Interested in Soccer?  We have a team playing Monday nights at Revolution Park.  They definitely need more girls!  Contact Mike Shields at meshields@gmail.com

I can never get enough of this video…

WOD: Team WOD (teams of 3)
800m Indian medball run (20/14)
100 pullup
1500m Row (must switch every 300m)
100 overhead lunges (45/25)
800m Indian medball run (20/14)
100 K2E
1500m Row (must switch every 300m)

Free Yoga class at the Gym

STRENGTH: Front Squat 5-4-3-2-1
do a few warm up sets (2-3) then start at 70% for 5 rep set going up from there
*try to PR 1 rep max*

WOD: 12-9-6 Muscle ups 6-9-12 Burpees
do 12 MU,6 burpee,9 MU,9 burpee,6 MU, 12 Burpee

Endurance WOD tonight, 6pm at AG Middle School!

SKILL: Split Jerk 1-1-1-1-1-1-1
do a few warm up sets then 1st rep 60%, 2nd rep 70%, 3rd rep 80% and adjust from there.

WOD: 3 rds
25 ballslam (30/20)
400m run
2 rope climbs
50 abmat situps

Momma’s Quote of the Week: “Awesome Friends, Fun Times- Ultimate CrossFit Rocks!” — Momma

Free Yoga class at the Gym

Heather looking strong on some box jumps.

Skill- Handstands

Team WOD Teams of 4

1min Max reps Deadlift (225/165)

1min Rest

1min Max Pistols

1min Rest

1min Max calories row

1min Rest

Max Shoulder to Overhead

Total 12 minutes. Score is weight plus reps for all teammates.

WOD-

“Nutts”

10 HSPU

15 Deadlift (250/165)

25 Box Jump (30/24)

50 pullups

100 Wallballs (20/14)

200 Double Unders

400m run with (45/25)plate

Don’t forget, going away “celebration” for Brad D tonight:

Gin Mill 6-7pm, we can park there
(ride train into uptown)
Dandelion Mkt 7:30-8:30
RiRa 8:30-9:30
Connollys 9:30-10:30
Blackfinn until they turn on the lights!

Strength- Snatch 2,2,2,2,2

WOD #1- 200 double unders

WOD #2-

30-20-10

Box jump (24/20)

Back Extensions

We’ll have our Saturday bootcamp session at Freedom Park for all
crossfitters who want a taste of something different. 8:30 a.m. by the
train.

Free Yoga class at the Gym

Since Brad Devilbiss decided that grad school was necessary, he’s leaving the QC. That definitely calls for a goodbye celebration….in the form of a bar crawl. Tomorrow, Saturday, July 24th.

Gin Mill 6-7pm, we can park there
(ride train into uptown)
Dandelion Mkt 7:30-8:30
RiRa 8:30-9:30
Connollys 9:30-10:30
Blackfinn until they turn on the lights!

Strength- Deadlift 3,3,3

WOD- 21-15-9

Power clean (155/95)

KB Swing (2/1.5)

We’ll have our Saturday bootcamp session at Freedom Park for all
crossfitters who want a taste of something different. 8:30 a.m. by the
train.

Strength- Push Press 1,10; 1,15; 1,20

WOD- AMRAP 20

Max rep OHS (95/65)

25 abmat situps every time you stop the OHS

Free Yoga class at the Gym 

Strength- Back Squat 5,5,5,5,5

WOD- 50 KB snatches (1.5/1)

Endurance WOD tonight at 6 pm at AG Middle School.  Bring your own timing device!

We wanted to pass this information along from one of our bootcamp members…

Friends:

Thanks for supporting Run For Your Life! We’re celebrating 21 years in
Charlotte and want to invite YOU to our big Anniversary Sale next Friday
and Saturday (7-23 and 7-24) at our Dilworth store – 2422 Park Road. We’ll
have great deals both days, including Clearance Shoes – buy one, get the
second for only $21! Select apparel, buy one get one FREE! All regular
priced shoes are 10% OFF, and all regular priced apparel is 15% OFF! Come
celebrate with us at Run For Your Life – Dilworth, Friday and Satuday,
July 23 and 24!

PS: We’ll open our Dilworth store at 8:30 a.m. Saturday, Juy 24 – right
after the Run For Your Life 4-Miler!