Warm-Up:
Coaches choice
WOD prep:
Prep the power clean to WOD
WOD:
Power Rangers
EMOTM for 24 minutes
Minute 1 5 power cleans(165,110)
Minute 2 20/14 cal bike
Minute 3 10 ring dips
Option 2:
EMOTM for 24 minutes
Minute 1 5 power cleans(135,95)
Minute 2 15/10 cal bike
Minute 3 10 ring dips or bar dips
Option 3:
EMOTM for 24 minutes
Minute 1 5 power cleans(95,65)
Minute 2 12/8 cal bike
Minute 3 10 box dips
Post WOD:
Barbell tricrp smash.
Indurance & Stamina
Bike 10 miles
CFS Brief:
***Internet is back working at full speed. Please take a moment to sign in on the computer kiosk when you arrive – or as always, signing in on your phone works!***
Beginning July 1st we will no longer be offering BootCamp only memberships. Anyone with this type of membership has been given the offer to participate in our Foundations program. The Monday, Wednesday and Friday 5:30am classes and the Saturday 7:30am class will no longer be on the schedule. As always there are CrossFit classes available at all these times. We will continue to offer the Tuesday and Thursday classes at 8:30am with the same format we currently use. It will be something of a combo CrossFit/BootCamp class.
Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH.
Thursday, June 28th 6:45pm to 7:45pm.
“I can’t even count the number of healthy people I’ve met who are spending ridiculous amounts of money every year for health care coverage they never use.” -MM
Mary A. Medeiros, MD, MPH, practices General Internal Medicine in a cutting-edge model known as Direct Primary Care (DPC) at Thrive Adult Primary Care in Franklin, MA (www.thriveapc.com). In addition to making personalized and accessible primary care affordable to the everyday person, DPC represents a grassroots movement that promotes bringing price transparency to health care delivery. In her presentation, Dr. Medeiros will explain how healthy people can deeply reduce costs while enjoying streamlined and attentive physician access.
Power Ranger. Home WOD. Early meetings today. Did hang Cleans at #95. 15 Cal row in lieu of bike. Box dips. Catches up to you at the end.
Power Rangers: 80# Power Clean | 10 Cal Bike | 6 Strict Ring Dips
I feel like I made the right adjustments for me to keep the intensity high and maintain all of the reps. I could have gone heavier in the power clean, but it felt good to cycle through the five each round. This type of workout is a great opportunity to challenge yourself and really spend some quality time with you 🙂 All of this while trying to stare down Ilana, of course.
Nice job John!! Missed you in the box, but glad to hear you suffered right along with us!
Good scales today.
135# power clean
20 cal bike
5 Rx dips / 5 with red band
Power Rangers
#115 / 20 Cals / 5 strict dips
Was able to cycle all the rounds of cleans. Bike started to get a little spicy.
The bike may as well have been a big pool of Tabasco.
Great job Deb!
DNF completed 4 rounds + 5 power cleans(165) and.20 calorie bike. Went to hard on the bike and red lined😥
I love Tabasco! 😅. See y’all in the AM.
That bike is very very sneaky!
In the 5th bike round I felt like I was getting close to the red line. I did the first 12 cal too quickly and then had to coast in and finished with just 4 seconds to spare. Rounds 6,7,8 I stayed even and finished each in 45 seconds. This was sneaky hard!
And you laughed at me for trying to find a way out of the bike…