Thursday, July 31

 

20140730_065856

 

 

A few announcements…

 

1) Janelle’s going away party (insert “don’t go Janelle, commute” here)… This Saturday. Musikfest. Clear the calendar. It’s all I know so far. Details on time to come.

 

 

2) For those that are interested in doing a competition. We have a few…

 

  • This is a great one for all the first timers!!!! The Festivus Games will be held Oct. 18th in Paramus, NJ. Here is a link for the registration for the one in NJ. This is a great way to get introduced into the world of CrossFit competitions.
  • CrossFit Pocono hosts a Team Competition on the same day. So if you would rather go to a comp with some friends, then this one is a great one!!!
  • If you want to a comp, like tomorrow… then Stroud CrossFit has a great one!!! The Keystone State Classic is on Sept. 27th. This is a 4-person male/female team competition as well…

 

Decisions, decisions…  If you have any questions, please feel free to ask!

 

3) Iron Pigs ticket money is due!!! if you singed up for a ticket, it’s $10 each.

Spanks.

 

 

 

 

Thursday, July 31

 

 

Warmup:

 

400m run

Elevated OHS with weighted PVC

Dislocates

Burgener

 

 

Strength:

 

Squat Snatch

3×8 @ 45% of 1 RM Power Clean

 

 

WOD:

 

AMRAP in 10 mins.

200m run

1 Power Snatch (95/65)

 

 

Cashout:

 

FT

30 Burpees