July 2017

Skill WOD

Take 10 minutes to work on your Squat Clean

WOD

15 Squat Cleans

50 _____

15 Squat Cleans

Fitness: 50 Sit ups (115/75)

RX: 50 Toes to Bar (155/105)

RX+: 50 Toes to Bar (165/105)

**For the Skill WOD portion we are going to focus on technique instead of load.  You should get to a working weight that is slightly above what you are going to use for the WOD then stay there.  Work on speed, footwork, mechanics and consistency.  This is a technical movement that can always improve.

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Coach Marissa taking the morning crew through a nice warm up!

Fernando is a staple in the Committed Club.  Be more like Fernando. Congratulations to our June Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of June.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work! Jessica Konigsberg 23 Fernando Elizalde 22 Shana Conneely 22 Abby Stewart 22 Joel Anderson 21 Mallory Beck 21 Fez Mabaquiao 20 Mindabeth Joacobs 20 Keith Locklear 20 Next time you see them around the gym, give them a high five (or a hug, hugs are great too)! ...