Wednesday 7/1 – HAPPY BIRTHDAY JUSTIN!!

Great first day of CrossFit Kids! We’re happy you guys all loved it, we had so much fun running it! Tell your friends so we can get a good start to classes next week.. DON’T FORGET TO SIGN UP FOR CLASSES AND LET US KNOW IF AN EMAIL OR TEXT IS BEST FOR NOTIFICATION OF CANCELED KIDS CLASSES.

Also it’s first of the month! Don’t forget membership dues are due :]

We’re dedicating today’s conditioning workout for one of OSA’s longest running members, Justin!

 

Strength: Front Rack Lunges
w/s – 3×12 (6 Each, not alternating)@Same

Strength: EMOM x 5
1 Push Press + 1 Power Jerk@Increasing

Conditioning: For Time
7 C2B Pull Ups (July)
1 min HS/jack knife hold (1st)
7 Power Cleans@155/105 (his bodyweight/womens scale)
1 min HS hold/jack knife hold
7 C2B Pull Ups
** Full Rx is pull ups with 20lb/10lb medball between legs and Freestanding handstands**

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