Have you checked out Gymnastics with Sammy yet? On Tuesday 4 Tribe members got their first Muscle UP! Welcome to the Club!

RICH P JOINS THE Muscle UP CLUB! from steve liberati on Vimeo.

Skill Work: Hollow Rocks

Strength: Push Press 2-2-2-2-2

Metabolic Conditioning:
AMRAP in 10 minutes of:

Push Press, 3 reps (at 75% of max double)
Barbell Rollouts, 5 reps (or 30s plank)
Box Jumps, 7 reps

Strength: Deadlift 3-3-3-3-3

Metabolic Conditioning:

3 Rounds for time of:

5 Deadlift (185/275 or 75% of best triple)
10 Burpees

Skill work to be done at Tribe and Metcon to be done at the track.

Skill Work: Kettlebell Swing

Metabolic Conditioning:

3 Rounds for time of:

30 Double Unders (or 90 Singles)
30 KB Swings (35/53 – or dumbbell)
400m run

If you are a beginner taking the Level I class, you are welcome to attend any scheduled class during the week.  A trainer will be responsible to scale the workout appropiately.

Skill Work: Hang Squat Clean

Strength: Power Clean – work up to an easy triple.

Metabolic Conditioning: Row a 2k.

“When we treat man as he is, we make him worse than he is; when we treat him as if he already were what he potentially could be, we make him what he should be.” – Johann Wolfgang von Goethe

Get the week started off right, folks! Get to CROSSFIT TRIBE!

Skill Work:

Hang Squat Clean

Strength:

Power Clean – work up to an easy triple.

Metabolic Conditioning:

Row a 2k.

Passion has a funny way of trumping logic.

STRENGTH:

Weighted Push-up 3-3-3-3-3

METABOLIC CONDITIONING:

“1/2 Cindy”

AMRAP in 10 minutes of:

5 Pullups
10 Pushups
15 Squats

Rounding the bend on a hot day – check out all the differences in running form!

This session is OUTSIDE at the park! You will not be going to the park but instead to the base of the hill near the gazebo (just past the baseball field toward Cuthbert).

You will Front Squat in the gym and then carry over one barbell per team (with plates and clamps) to the track. Saturdays mean TEAM WODs!

STRENGTH:

Front Squat 3-3-3-3-3

METABOLIC CONDITIONING:

In teams of 2 or 3:

50 Front Squats per person are required (2 people = 100 FS, 3 people = 150 FS)
10 hill sprints per person are required (2 people = 2 miles, 3 people = 3 miles)

The work can be done in whatever order you’d like but all of the above should be completed for time. Rx’d is 135 for men, 95 for women.

The CrossFit Kids program begins on Sunday July 11th at 10am. Alyson Terranova (Cf Kids Level I certified) is the instructor. We are starting off with one class on Sunday and will add more classes as it grows. Please email Steve at crossfittribe@gmail.com for more information and to sign up your son or daughter.

This session is OUTSIDE at the park! Prepare accordingly!

SKILL:

Double Unders

A lesson from RP: Don’t take your double unders TOO seriously.  It only gets worse!

METABOLIC CONDITIONING:

For time:

Run 400m
60 Double Unders
Run 400m
50 Double Unders
Run 400m
40 Double Unders
Run 400m
30 Double Unders

If you cannot do double unders, do double the number of Double Unders but in Singles (120, 100, 80, 60).  If you are still new to Double Unders, half the rep range (30, 25, 20, 15).