Warm-Up:
Coaches choice
WOD prep:
Prep the back squat and bench
WOD
“Times on Our Side”(Try and partner with simlar strengths)
10-9-8-7-6-5-4-3-2-1
Back Squat Body weight
Bench press Body weight
Strict pull-ups
*Record the time when you finish
Option 2
3/4 body weight
Option 3:
1/2 your body weight
*Pull-up options:
1. Barbell pull-ups
2. Banded pull-ups
Post WOD
Banded overhead distraction. 2 minutes per side.
Indurance & Stamina:
12 x 1 min / 1 min easy
Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.
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.
Really fun workout today. I definitely kept it light to keep the quality reasonable. Probably should have gone up a little bit on both the squats and bench.
115# for both squats and bench
Rx pull-ups.
29:47
#95 BP. Last 2 at #115. Squats at #115. Box pull ups. Really focused on movement quality. 1st time I have down squats with a bar. Thankful to John B for keeping me in check on technique before weight. In the past I would have gone way heavier, had poor technique, and paid the price for being sore in all the wrong places for days. JD was my inspiration of the day movin and groovin to the beat! Great vibe today.
Way to push the bench at the end JL! Those looked crazy light! I’m glad to be a dance inspiration…movin and groovin…those are two elements I’m always trying to Rx! For more “traditional” CrossFit elements, it is strongly suggested to seek inspiration elsewhere…😜
Time’s on Our Side with Michelle and Karen: 29:15 BW Back Squat | 3/4 BW Bench | Rx Pull Ups Very fun workout and really good vibe going on in the box. JD always brings the dance moves 🙂 Michelle and I discussed afterward that we could have gone a bit heavier on the bench as the bar felt much lighter as the reps decreased. To quote MJ this morning, “If I had lost 20 pounds overnight, I could have killed this workout.”
Dave F & Puckhead: 28:00 Rx
Dave 180#
Puckhead 185#
Times on our side: 33+ minutes
135 bench 135squat 10-5RR 4-1 barbell pull ups