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Cycle Box Class 6:30am
No Mash Tonight
Deadlift- 15 minutes to build to a heavy single
AMRAP in 15 minutes of:
12 Deadlift *135/95
12 Bar Facing Burpees
12 Chest to Bar Pull Ups
*increase each round, Deadlift weight 185/125, 275/185, 315/205, 365/225
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Open Gym 9:30am-11:30am
Handstand Walk Progression Work
For Time:
50-40-30-20-10
Push Ups
18′ Handstand Walk after every round
*Scale to 36′ Bear Crawl
Cycle Box Class 6pm
EMOM x 8: Snatch- Building to a heavy double
AMRAP in 20 minutes of:
2 Snatch (Full) Start @ 50% of 1RM adding 5-10lb every round
200m Run
Open Gym 9:30am-11:30am
Yoga 5:30pm
EMOM x 10: 2 Rope Climbs
4 Rounds For Time of:
Calorie Row 25/20
100 Double Unders
7 Strict Handstand Push Ups
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**Questions see Coach Mel
Cycle Box Class 6pm
5 sets of 3 Snatch Grip Push Press + 2 OH Squats (building to heavy 3+2)
For Time:
50 Wall Ball 20/14
50 Toes to Bar
50 Wall Ball
50 ABMat Sit Up
Happy Birthday Nolan!
Hero WOD 8:30am
Yoga 9am
Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts 315/215
18 wall-ball shots 20/14
17 burpee over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
8630 Argent St. Suite A 
