Note the change in the morning location!

0600 CLASS @ CLC-21 SUPPLY
1145 CLASS @ PELICAN POINT

Active Stretch

Mobility/Warm Up
Modified Crossfit Warm Up

2 Rds, 10 reps of

Samson Stretch (hold each leg for 15 seconds)
Overhead Squat with PVC Pipe
Back-extension
Medball Push up
Ring Dips

WOD

Front Squat
3-3-3-3-3

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Coaching point for front squats, stay on heals, head and chest up, and drive your elbows to the sky. Keeping your elbows elevated ensures the weight remains over your heels. Elbows down=Wt fwd=inefficient/failed mvmt.

"The quality of a leader is reflected in the standards they set for themselves."
-Ray Kroc

Note the change in the morning location!
0600 CLASS @ CLC-21 SUPPLY
1145 CLASS @ PELICAN POINT

Active Stretch

Mobility/Warm Up
10 Overhead Squats, 65lbs
20 Inverted Burpees
30 Double Unders

WOD

3 Rounds for time of:

25 Wallball "2 for 1", 20lbs
25 Burpees
25 Knees to Elbows

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"We learn wisdom from failure much more than success. We often discover what we will do, by finding out what we will not do."

-Samuel Smiles

Note the morning class will go at a different location due to lighting
0600 CLASS @ CLC-21 SUPPLY
1145 CLASS @ PELICAN POINT

Active Stretch

Mobility/Warm Up
5 Skin the Cats
10 Handstand Push ups
20 Walking Lunges

WOD

9-6-3 for time of:

Thrusters, 135lbs
Muscle-Ups
KB Swings, 2 Pood

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"Undertake something that is difficult; it will do you good. Unless you try to do something beyond what you have already mastered, you will never grow."

- Ronald E. Osborn

0600 CLASS @ CLC-21 SUPPLY
1145 CLASS @ PELICAN POINT

Active Stretch

Mobility/Warm Up
10 Broad Jumps
10 Hip Extensions
10 Thrusters, 65lbs

WOD

3 Rounds for time of:

275 Deadlift,10 reps
50 Double-Unders

Compare to 100624

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Virtuosity - performing the common uncommonly well. Always the mark of mastery (and of genuius and beauty). "Training and Coaching" by Coach Glassman