Thursday, July 4 - Sunday, July 7

Thursday - July 4th Parade!  Come and be on the CrossFit Flagstaff float!  Meet at the gym at 7:45 a.m. to head down to our float staging at 8:00 a.m.!

American-flag-2a

Friday

1.  1 Muscle Snatch: work up to a max muscle snatch. this should take no more than 5-6 reps.

2.  Snatch Halting Deadlifts: work the pull to just above the knees, halt the pull, hold 3 seconds, slowly lower the bar to the floor. These are position pulls, working the lift-off and the eccentric strength of lowering the weight is good too. Work 3 sets of 3-5 reps. Work as heavy as you can, maintaining correct posture and pulling position.

3. Gym WOD - "Futuristic Lover"

 

Saturday

Gym WOD:

Clean and Jerk
6 x 3 OTM @ 75% 1RM

"Freddy Krueger"
21-15-9 rep rds:
Kettlebell Swing (2 pood M/1.5 p W)
Burpee

San-Francisco-Peak-spring-sunsetSunday

Stop and smell the roses.  Go outside and appreciate your life.