Daily WOD

Please sign up for Ladies Night Sip n’ Sign by Sunday June 25. You don’t want to miss out! 

https://crossfitpridesantee.eventbrite.com/ Click here

WORKOUT OF THE DAY

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

No Hot Yoga Friday, Saturday or Sunday this week. Thanks

https://crossfitpridesantee.eventbrite.com/ Click here to sign up for our Sip n’ sign Ladies night @ CFP

WORKOUT OF THE DAY

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

No Yoga class Friday, Saturday or Sunday this week.Thanks

WORKOUT OF THE DAY

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

Ladies Sign up for Sip n’ Sign Party Friday, June 30 6-9pm

 https://crossfitpridesantee.eventbrite.com/Click here

HAPPY BIRTHDAY HEATHER R!

WORKOUT OF THE DAY

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

Ladies Sip n’ Sign Party Friday, June 30 6-9pm

https://crossfitpridesantee.eventbrite.com/ Sign Up Here By 6/25

**Questions see Coach Mel

WORKOUT OF THE DAY

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!

WORKOUT OF THE DAY

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).

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