ANNOUNCEMENTS

Westside 4 Athletes -Don’t forget Coach Scarpulla is coming to town for a 2-day seminar that will no doubt take you to the next level in your training.  Cost is $350 for members, do NOT miss out on this, ESPECIALLY if you plan on competing in Crossfit competitions. Dates Aug 18th/19th.

RECOMMENDED READING

Five Habits of Defective Squatters

TODAY’S WODS

Burpee High Five!

Level I (Testing Continues)

Shoulder Press Find 1RM (req M-.75x BW/W-.66x BW)

L-sit – 30 secs (paralletes)

20 Burpees in 1 min

100 Squats in 2 mins

Stephanie and Mojda run 7pm…. Fools!

Level II

Take 15 minutes to find your 1 RM Push Press

3 Rounds for time of

Run 400
21 Burpees
15 Pull ups
9 Thrusters

“Come at me bro”

Level III

Bench 7 x 5 @ 70% + 15lbs

Tall Cleans 5 x 3 (yes full squat)

Push Jerk 5 x 3

3 Rounds for time

Run 200
10 Hang Power Cleans 135/95
10 GHD
20 Push ups

Is that Antoinette?!!

SDPD

5×3 Negative Pull-ups

3×30 Step OH Walking Lunge

AMRAP 6 Min.
10 Wallballs
10 Ab-Mat Sit-ups
Rest 2 Min.
Then For Time:
1000 Meter Row
30 Yard Ag-Walk

Seriously, this is probably the only gym in the world, where you will see a Box Squat and Ag-Walks all taking place at the same time. Love ya CFSD!

WOMEN

Accumulate 5 Min. in a Handstand

5×5 Back Squat @ 70% of 1RM

For Time:
6 Rounds
2 Hang Squat Cleans
6 TTR
26 Burpees odd rounds/26 KBS even rounds