Saturday July 4 WOD

“Jason”
For time:
100 Squats
5 Muscleups
75 Squats
10 Muscleups
50 Squats
15 Muscleups
25 Squats
20 Muscleups

Evening Crash Course – HHPS w WC Kayti

Met up with West Coast last evening for the latest installment in the Evening Crash Course.  Introduced the High Hang Power Snatch via the Burgener Warmup followed by a WOD to reinforce the movement.  Nice work Kayti!  And holy cow, wouldn’t you know; it didn’t rain until we were finished the session! 

WOD:
“7-7-7”
7 rounds for time of:
7 HHPS w PVC
7 OHS w PVC
7 Burpees

Thoughts/results to Comments. 

Friday 7/3 WOD

5×3 max effort Squats
5 sets of 3 reps each of max effort back squats.  No time component, then;

“Randy”
For time:
75 Power Snatch with 75#

Bar from the ground, caught overhead in the partial squat or “power” catch landing.

No Bootcamp – Happy 4th

I think most everybody will be out of town this weekend, so no Bootcamp.  If I am wrong and you are around though, please shoot me an email to let me know and we’ll fire up a WOD. 
Have a safe and relaxing weekend.

Evening Crash Course – Grand Finale w the Boys

Finished up the latest Crash Course with Game, Smooth and Warrior last evening.  We introduced the kipping pull-up and the muscle-up.  And these guys rocked it.  Everybody got muscle-ups essentially on their first try which is awesome; must be my stellar coaching, that or the excellent shoulder strength these guys bring to the table.  Really nice work gents.  Seriously, it takes most folks a couple weeks of practice to finally get a muscle-up.  Everybody also made great progress on the kipping pull-up (stick with it Pete).  I’m sure you all will be there soon.  We finished the session with a 1/2 Cindy. 
Great job on your Crash Course, really enjoyed training with you guys.  Now you are ready to graduate on to bigger and better things; More CrossFit!  Have a great 4th!