Next time the summer heat bothers you , remember this 🙂
Warm Up and Mobility
Oly
Snatch Grip Push Press 2 x 5
Snatch Balance 2 x 5
OHS 2 x 5
Strength
Strict or Bench Press
65% x 8
75% x 6
85% x 4
95% x 1-2
65% x 5-10
“This is Sparta”
1 Minute of Burpees
2 Minutes of Box Jumps 30/24
3 Minutes of Burpee Box Jumps 24/20
2 Minutes of Box Jumps 24/20
1 Minute of Burpees
Complete the following sentences.
“I am __________ . CrossFit Rail Trail is __________. I hope someday to be able to __________. “
I am (a work in progress). Crossfit Rail Trail is (the community that helps me grow). I hope someday to be able to (help others improve their lives, in and outside of the gym)
Outstanding!!!
I am ….rarely serious. Crossfit Rail Trail is ….inspiring, challenging and empowering. I hope to someday to be able to ….complete a whole metcon WOD as written.
Nice Ally!
I am constantly trying to “get out of my comfort zone to grow and better myself through physical and mental challenges.” Crossfit Rail Trail “is the arena and community to achieve my goals.” I hope someday to be able to “be the best role model for my daughter and show her anything is possible with determination, hard work, and perseverance.”
Man, that was a good one!
I am an athlete!
CrossFit Rail Trail is a blessing and an amazing community where I can be challenged, inspired, never judged and grow stronger in body and mind.
I hope someday to be able to inspire others who think that they are too old, out of shape, weak, whatever… to do Cross Fit. I believe that it has saved my life!“
Very well put Lori!
“This is Sparta”
9/8 Burpees
35/33 Step Ups
16 Burpee Step ups IN A HAT!
Loved that we honored Mike with our hats! Just another thing to love about CF – honoring others whenever we can!
Happy Friday! Nice work All Stars. And PJ…you da man!
I’m getting no love from my day and evening peeps?! I thought it was fun 🙂
I am the one and only Kelly G. CrossFit Rail Trail is the best box EVAAHHHH! I hope some day to be able to be able to compete at Strongman Nationals as a middleweight competitor. Macros baby!
This is Sparta
Burpees 12/10
Box jumps (2×45# plates) 27/25
Burpee box jumps 15
Definitely feeling the time off from wodding. I remember when I first started CrossFit I could barely do 3 burpees, so I’m pretty pleased with this. Really want to work back to the 20″ box in WODs.
Fun 6:30pm class!!!
Strict Press:
95 x 8
110 x 6
125 x 4
140 x 1
95 x 10
Felt decent today but def not 100% from everything we did this week, but was still able to manage to get 140.
“This is Sparta”
Burp: 23/18
BJ: 30/23
BBJ: 30
Anytime burpees and box jumps are in a wod I’m pumped! Did this as written and almost ate it hard during my rebound box jumps at 24″ but luckily I saved myself pretty well haha wish I had it on film tho lol.
Finally got my first Bar Muscle Up after the WOD too!!! 3 month goal board is now complete! 🙂
Nice job 630! Thanks Sarah!