WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

The Saman Hero WOD has been created in memory of retired Thai Navy SEAL and Petty Office First Class Saman Kuman.

A workout to honour the hero of Tham Luang, Saman Kuman

8 Rounds for time:

13 Deadlifts — 185 pounds for men/125 pounds for women
17 Wall Balls — 20 pounds to a 10 foot target for men, 14 pounds to a 9 foot target for women
400 meter run

CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.

Next Saturday, July 28 CFP Beach Day @ Fiesta Island. Join us for a day a fun outside the Box! Sign up in the gym.

WORKOUT OF THE DAY

Lifting 7:30am

Open Gym 8:30am

Cycle Box 8:30am

CrossFit 9:30am

Yoga 9:30am

AMRAP in 20 minutes of:

100m Farmer Carry 53s/35s

12 Burpees

6 Back Squat 135/95 

200m Run

WORKOUT OF THE DAY

Cycle Box 6:30am

Mash 5pm

Yoga 6pm

Deadlift: Every 1:30 x 5 @ 85%

“Diane”

21-15-9

Deadlift 225/155

Handstand Push Ups

Friday Mobility Day!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

In 15 minutes: Build to a heavy Power Clean & Jerk (1+2)

5 Rounds For Time of:

2 Rope Climbs

5 Power Clean & Jerk 155/105

25 AbMat Sit Up

Suggested Mobility: Ear to Shoulder stretch (hold KB in opposite hand), Foam Roll Upper and Mid Back

WORKOUT OF THE DAY

Cycle Box 6pm

2 person teams (no partitioning)

1 works, 1 rests

For Time:

270 Double Unders

2100m Run

150 Calorie Row

90 Burpees
Suggested Mobility: Calf Roll Out, IT Band Stretch, Pigeon Stretch

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am
Yoga 6pm

Superset x 3:

10 Strict Chest to Bar Pull Up

20  Hollow Rock

“Fight Club”

3 rounds, 1 minute each

Thruster 95/65

Power Clean 95/65

Box Jump Over 24/20

Pull Up

Calorie Bike

Rest

Suggested Mobility: Foam Roll Lats, Center Splits, Downward Dog