We want to congratulate all the athletes that competed today at CrossFit Free’s Summer Burner. We couldn’t be more proud of everyone’s performance. You all have made huge improvements over the past few months and today the hard work paid off! Congrats to Jaymes and Luke on their 2nd Place finish!
It was Charity, Abby, Christine, Christin, and Mark’s first competition and they did awesome. We’re excited to see them in future competitions!
Lastly a big thank you to those that came to support and cheer the teams on throughout the day. It always makes the workouts a little easier hearing familiar voices in the crowd.
ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to [email protected]
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups
7 x Hollow Rocks
10 x Wallball (20/14)
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.
Front Squat 3-3-3-3-3 (80% of 1RM)
Post loads to comments.
Complete as many rounds/reps as possible in 9:00 of
15 x Calorie Row
10 x Push/Split Jerk (135/95)
Post rounds/reps completed to comments.
Skill Development: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.
Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×10
II. Back Extensions 3×15
III. Good Mornings 3×10