3 Rounds for time:
15 Front Squats (115#/75#)
15 Power Cleans (115#/75#)
(From Michelle – I could not have said this any better)
4th of July Schedule (Thursday):
- 9:30 class
- 10:30 class
Then, 1 Round, not for time, not at the box:
Remember why we celebrate. Fly the flag. Toast those that protect our freedom and those that pay the ultimate sacrifice. Celebrate with your family and friends. Eat, drink, and be merry. Don’t forget to have some S’Mores (try them with Reese’s PB cups. Delish.)
All other classes this week are on our regular schedule.
Come beat the heat the next two weekends with a Sunday Swim WOD led by Lindsay (Swimmer Extraordinaire):
From Lindsay: “If anyone wants to work on some swimming skills and drills, I will be available at Meyedenbauer beach park for the next two Sundays (7/7 & 7/14) at 9:45am to do some group work. The park is kid and dog friendly. I believe dogs need to be leashed (not sure about the children though…kidding!) My main objective would be to work on treading water, freestyle (front crawl) stroke and breathing. We’ll do some dry land work, then hop in to splash around. 30-45 minutes total. Then, if you’re feelin’ it, we will do a swim WOD after.
For the purpose of these sessions, note:
1. I will not be teaching people HOW to swim. I will be teaching you how to swim more efficiently. Please use your best judgement and participate only if you are confident that you will not immediately drown. (That said, if anyone would like to learn how to swim, we can have that conversation privately.)
2. This is a lake beach. You will not be able to see the bottom. You might encounter the occasional weed and/or stick during your swim. Please arrive willing to put your face in the water and keep it there for 5 seconds at a time.
3. Some of the work in the water will take place where you can’t touch the bottom. There is a large dock with ladders and lane ropes with buoys to grab on to. This means that everything that we do can be “scaled”.
4. There is no lifeguard on duty. So if you let your kids swim/run/play while you swim with our group, that’s on you.
Now that I’ve sufficiently freaked the bajeezus out of you…I think this will be really fun!!! If nothing else, it’s a great way to enjoy the summer weather, get a good workout, learn some new skills and stay cool!”