July 5th Fundamentals class schedule: Tues, Thurs, Fri 6am, 8am, 10am, noon, 5:30, 6:30 and 7:30. Client must attend all classes in order before entering regular classes. Please e-mail dan@crossfitbellevue.com to reserve your spot.
Individual Warm-up: 1-mile run
Warm-Up: Joint Articulations, high knee walk, butt kick run, 2-shuffles, 2-karaoke runs, 4-50% sprints. Part #2: 20-2 for 1 wall balls, 20-push-ups. Part #3: 20-shoulder press, 15-push press, 10-split jerks w/bar.
Strength: Shoulder Press, 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%.
WOD: Three rounds of 400m run, 20-2 for 1 wall balls and 15-ring dips.
Two for one wall ball. Throw the wall ball, while its in the air do an air squat and stand as fast as possible to catch ball. Repeat.
Endurance: Run to Enatai Beach, swim for 15:00, run back.
Recovery: PSOAS stretch, wall chest stretch, banded shoulder and tricep stretch.
Congratulations Nick!
Cindy Results
Men 1) Adam K. 30, 2) Jonathan E., Hans 26, 3) Coach Steve 25, 4) Peyton 24 2/3 5) Blaine 23
Ladies 1) Janice 29 1/3 CFG Judged, 2) Farrah, Sara R 22, 3) Veronique Ola 20 1/3, 4) Irene 19 5) Tamara L 17 2/3
