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07.31.2015

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11760048_915554260386_5012385033001459077_nREMINDER: There will be no Open Gym the following two Saturday’s due to multiple athletes participating in competitions. We encourage everyone to come by and show their support for your fellow athletes.

Saturday August 1st – “Summer Burner” at CrossFit Free in Salem, NH
Saturday August 8th – “No Baby Leave Your Socks On” at CrossFit Reclamation in Exeter, NH

ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.

Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
:15 x Handstand Hold
7 x KB Swings
10 x Abmat Sit-ups
III. Mobility

Impact/Focus: Deadlift
Warm-up as needed (3 sets x 5 reps) before working towards a heavy 3-rep effort for Deadlift.

Deadlift 3-3-3-3-3

Post loads to comments.

“Book Keeper”
Complete for time
Run 400m
50 x GHD Sit-ups
35 x Handstand Push-ups
50 x GHD Sit-ups
Run 400m

Samy Daghir

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