911 CrossFit

THIS WEEK AT 911 CROSSFIT

JULY 3RD - JULY 7TH

!!! SATURDAY, JULY 8TH - 

WOD + BBQ @ VISTA VIEW PARK - 10AM!!!

 ** BE ON TIME! **

** COME EARLY TOPARK, SET UP TENT/CHAIRS **

** BRING SUNSCREEN, SNEAKERS, GYM CLOTHES, WATER, DRINKS, FOODS OF YOUR CHOICE **

*** $20 DONATION FOR SPECIAL COMPASS - PLEASE BRING CASH ***

CONTACT COACH NICOLE WITH ANY QUESTIONS :))

OPEN GYM 9-11AM

NO 10AM CLASS IN GYM

MONDAY

SWOD

EMOM - BACK SQUAT
5X5 @ 85%

WOD - 17 MIN AMRAP

3 DEADLIFT + CLEAN +  FRONT SQUAT

5 PULL UPS

7 BOX JUMP OVER

9 KBS - R

TUESDAY

*** FORTH OF JULY **

OPEN GYM 9-11AM

10AM "SATURDAY" STYLE CLASS WITH COACH NICOLE 

WEDNESDAY

SWOD
20 MINUTES - CLEAN & JERK - MAX


WOD - 12 IN AMRAP
5 BARBELL BEHIND NECK PUSH PRESS         65/45
5 LEG RAISE
5 (2)KB OHL                                                               35/20
50 SINGLE JUMP ROPE

BUY OUT: 400 MTR WALK WITH BARBELL - REST BEHIND NECK    65/45

THURSDAY

SWOD
EMOM - DEADLIFT
5X5 @ 85%

WOD - 5 ROUNDS
50 MTR SPRINT
15 GOBLET SQUATS     55/35
2 ROPE CLIMBS
15 HRPU

FRIDAY

SWOD
E90S - OHS

1X5 @ 65%

1X5 @ 75%

2X5 @ 85%

3X5 @ 90%

WOD - 7 ROUNDS

10 KB WALL BALL    55/35

10 HANG SNATCH    95/65

300 MTR ROW