Happy Sunday everyone, we hope you all had an amazing weekend and are ready to roll into a brand-new month with some fire!
🔥 JULY is here and so is our next cycle: ADDING FUEL!
This month, we’re turning up the intensity. Expect to see more sprint-style workouts and interval sessions designed to help you push the pace and build that repeatable engine. This is your opportunity to shift gears, tap into new levels, and push your limits—both on the barbell and in conditioning!
Our strength cycle this month is focused around the CrossFit Total—testing your 3RM Back Squat, Deadlift, and Strict Press. Don’t worry, we won’t be testing them all in one day. We’ll space them out across the week to make sure you’re lifting heavy and smart within our 60-minute classes.
We’re starting the cycle dialing in inversion skills, and we’ll close it out with a pull-focused phase—expect to build strength in movements like pull-ups, toes-to-bar, and more.
🎆 July 4th Hero WOD: BADGER
We’ll be honoring Navy Chief Petty Officer Mark Carter with a tough and meaningful workout on Independence Day. Come sweat with purpose on Friday, July 4th at 9:00am.
🏝️ Island Time Throwdown
The division & standards are officially posted and registration goes live July 1st!
This year we’re running Co-Ed Teams and Youth/Adult Duos—mark your calendars for October 11thand get ready for an epic event. Whether you’re throwing down or cheering loud, we can’t wait to see the community show up strong!
🚨 HOLIDAY HOURS REMINDER:
- Friday, July 4th – 9:00 AM class ONLY
- Saturday, July 5th – Open Gym at 8:00 AM, Partner WOD at 9:00 AM
Let’s crush the week ahead!
WORKOUTS OF THE WEEK:
MONDAY
WORKOUT – PERFORMANCE
EMOM x 24 MINUTES
MIN 1&2 – 300/250m Row + Max Wall Balls (20/14)
MIN 3 – Rest
MIN 4&5 – 300/250m Row + Max Push-Ups
MIN 6 – Rest
(Score is Total Wall Balls & Push-Ups)
WORKOUT – FITNESS
EMOM x 24 MINUTES
MIN 1&2 – 250/200m Row + Max Wall Balls (14/10)
MIN 3 – Rest
MIN 4&5 – 250/200m Row + Max Push-Ups
MIN 6 – Rest
(Score is Total Wall Balls & Push-Ups)
FINISHER – ALL
6 SETS (:30 ON/ :30 OFF) (No Measure)
Banded Plank Hold
EXTRA CREDIT – ALL
NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills.
1.) 5×3 Push Jerk*
*Pause :02 in the catch position. Keep weight Moderate across all sets.
(Score is Weight)
2.) 3 SETS
20 Wall Facing Shoulder Taps
10 Wall Facing Handstand Push-Ups*
-Rest As Needed b/t Sets-
*If unable to do this movements, complete Pike Push-Ups instead.
TUESDAY
STRENGTH – ALL
Deadlift. 8-6-4*
*Start Moderate and build to a Heavy weight.
(Score is Weight)
WORKOUT – PERFORMANCE
CROSSFIT REGIONALS 2013 EVENT 5
FOR TIME
21-15-9
Deadlifts (315/205)
Box Jumps (30/24)
(Score is Time)
WORKOUT – FITNESS
CROSSFIT REGIONALS 2013 EVENT 5
FOR TIME
21-15-9
Deadlifts (205/145)
Box Jumps (24/20)
(Score is Time)
WEDNESDAY
STRENGTH – ALL
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Push Press
WORKOUT – PERFORMANCE
AMRAP x 15 MINUTES
12/10 Cal Bike
9 Push Press (115/75)
6 Knees to Elbows
3 Wall Walks
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 15 MINUTES
10/8 Cal Bike
9 Push Press (75/55)
6 Knees to Elbows
3 Half Wall Walks
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills.
1.) 3-4 SETS
5 Cartwheels
5 Somersaults
1:00 Wall HS Hold
-Rest As Needed b/t Sets-
THURSDAY
WORKOUT – ALL
4 ROUNDS FOR QUALITY
40/35 Cal Row
35 Sit-Ups
30 Alt. Box Step-Ups (Athlete Choice)*
25 KB Swings
*Option to Hold KB (Athlete Choice) in Goblet position.
FINISHER – ALL
3 SETS
8-12 KB Horn Curls
12-16 Heel Taps Over KB
-Rest 1:00 b/t Sets-
FRIDAY
HERO WORKOUT – PERFORMANCE
BADGER
3 rounds for time of:
30 squat cleans (95/65)
30 pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
HERO WORKOUT – FITNESS
BADGER
3 ROUNDS FOR TIME
30 Squat Cleans (65/45)
30 Jumping Pull-Ups
800m Run
(Score is Time)
EXTRA CREDIT – ALL
NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 25 MINUTES*
50 Double Unders or 100 Single Unders
30 Strict Handstand Push-Ups or DB Strict Press (Athlete Choice)
50 Double Unders or 100 Single Unders
30 Strict Dips**
50 Double Unders or 100 Single Unders
30 Burpees
*P1 works while P2 rests. Split work as needed.
**Option for Ring, Bench, or Box.
(Score is Rounds + Reps)
