Closed July 4th. First class July 5th is noon. Have a safe 4th.

Storm King – CrossFit


Tempo Plate & Barbell WU (No Measure)

3 Rds (12 min TC)

All squats at your lowest depth

5 Squats Heels on Plate

5 Squats Heels off Plate

5 Squats Toes on Plate

5 Squats Heels off Plate

Accumulated 1 min sitting in Hero’s Pose.

5 BN Close Grip shoulder windup

5 BN Close Grip Shoulder press to extension

5 BN Reverse Snatch Grip press to extension


Mobility Pigeon Pose (No Measure)

Hero WOD

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

CrossFit Lite

CFL: Metcon (Time)

CrossFit Lite

7 Rounds of:

7 Strict Dumbbell Press

7 Heavy KB Thrusters

7 V-Ups

7 Heavy KB Deadlifts

7 Burpees

7 Kettlebell Swings

7 Banded Pull-ups

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