No yoga this Friday, July 3rd. Enjoy the holiday weekend!
July 4th Saturday hours 8-11:30am
no formal classes, arrive no later than 10:30, but if you all show up at 10:30 you may have a long wait for a rower……. If you show up later than 10:30 just know then gym will close most likely before you finish, sorry…. its a holiday 🙁
We are doing the triple 3
—300 Double under
—3 mile run (onto trail)
we will continue starting athletes as rowers become available.
Please know that we CANNOT watch your children while you run. You are welcome to scale the wod as needed to accomidate your situation.
The Scaled option will be:
1 mile run
for those substituting singles in the wod you will do no more than 600 reps
If you drink Friday night, are dehydrated, no sleep whatever just stay home, same as “murph”
CrossFit Bel Air – WOD
CFBA 7 (No Measure)
400m run/ 500m row/2 min bike
10 knee hugs
10 forearm to instep
10 baby elephants
10 air squats
10 push up
10 kb swings then Goblet squat (30sec hold)
Bench Press (5×3 Superset with Single Leg Deadlift)
No One Starts Benching til partnered up and 12 min warm up is completed
Warm up to 75%
First working set is at 75% you may build with each set
18 min clock will be set.
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
20 Body Weight Reverse Lunges
15 KB Swings 1.5/1