Saturday:
8am: Clinical Hour:
Handstand Push-ups/Handstand Walking
9am: CrossFit
FGB Style:
Double-Unders
Push-Press
Medicine Ball Toss
Sit-ups
Push-ups
630p: Coach Charity's New Saturday Night Class
I saw Rope Climbs.... I'm not sure what else!

Thursday, lifting day

Do the following complex EMOM for 20 minutes changing weights if you want and if you have time:

Hang Power Snatch

Overhead Squat

Hang Squat Snatch

Next two days

Wednesday:

For 12 rounds

1 1/2 minutes of work

Rest 30 seconds

10 medicine ball cleans

6 tuck jumps

3 bodyweight deadlifts

Thursday;

100 Overhead Squats for time (115/80)

Kalsu style EMOM perform 3 hang power snatch

Tuesday

4 rounds

400m Run

10 burpees

10 toes to bar

Strength after wod session

5-4-3-2-1 strict press

Day after CrossFit Games

For time:

21-15-9

Thrusters (95/65)

pull-ups

Box jumps

GHD sit-ups

Week of July 20-24

Monday:
5 Rounds for time:
30 Double-Unders
20 Push-ups
10 GHD Sit-ups

Tuesday:
"Velvet Dagger"
400m Walking Lunge

Wednesday:
5 rounds for maximum distance each round of:
5 minutes of rowing
5 minutes of rest

Thursday:
Every minute on the minute for 30 minutes alternate between:
5 Deadlifts (185/125)
3 Front Squats (185/125)
3 Jerks (185/125)

Friday:
(We may have a modified schedule due to the CrossFit Games. Please stay tuned)
"Brenton"
5 rounds for time:
100ft Bear Crawl
100ft Broad Jump

Week of July 13-18

Monday:
5 Rounds, each round for time
5 Bench Press (heaviest you can do unbroken) weights may vary each round
12 GHD Sit-ups (if you did not do 10 last week then you're doing 10)
15 Pull-ups (do your best to do these unbroken)

Tuesday:
For time:
40 Wall Balls
5 Rope Climbs
Run 400m
40 Wall Balls
50 Double-Unders
Run 400m
5 Rope Climbs
40 Wall Balls
50 Double-Unders

Wednesday:
5 AMRAPs
Each AMRAP is 3 minutes of work with a 1 minute rest in between
3 Burpees
5 Push-ups
7 Squats (no weight, no barbell)
9 Kettlebell Swings

Thursday:
2014 CrossFit Games Double "Grace"
For Time:
60 Clean & Jerk (135#/95#)

Hero WoD Friday:
3 rounds for time:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters 135#/95#

Week after July 4

In addition to 5am with coach Doc Seeforth, we are pleased to announce that coach Brock is going to run 7am and 8:15am. Please let me know if you are interested in any of these class times so we can put them on the schedule. Have a great day!

Monday:
"Helen"
3 rounds for time:
400m Run
21 Kettlebell Swings (1.5/1)
12 Pull-ups

Tuesday:
5 Rounds for time of:
15 Box Jumps (24"/20")
10 Burpees
5 Clean & Jerks (70% 1 rep max)
10 GHD Sit-ups

Wednesday:
AMRAP 20 Minutes of:
10 Chest-to-Bar Pull-ups
10 Handstand Push-ups
20 Hip Extensions

Thursday:
Power Snatch
3-3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets

Friday:
"PK"
5 Rounds for time of:
10 Back Squats (225#/155#)
10 Deadlifts (275#/185#)
Run 400m
Rest 2 Minutes