Weekly WODs CrossFit The Tracks - Week of 7.6.15

Programming Email - Week Of 7/6/15

We hope everyone had a fun and safe July 4th weekend.This time of year, many of you are out enjoying vacation.If you can't find time to get to a gym then make sure you check out the "Travel WODs" on our website. There are many great WODs on there that can be done anywhere, many without weights.

This past Friday we had 30 members show up for the 9:30am class and we had to turn away people.We did stay after and let some of those people workout at 10:30 though.We realize this is due to the Holiday, but this brings up a point we've been talking about for a month now.You need toregisterfor classes and if a class is full, there's no reason to show up unless you're prepared to wait for the following class.We hate having to turn away members, but we have class limits due to space, safety and the # of trainers on staff for each class.Please make sure you register for each class you plan on attending.

On top of our M, W & F 6pm class you can also attend our Thursday classes all day and our 2 Saturday classes.These are Beginner friendly.AND you can also attend our CardioFit Bootcamp as part of your membership. The entire class schedule is on our website.
Casey & Matt
Mobility class at6pm
Hang Snatch -Build to a heavy triple

Bench Press -Build to a heavy tripleafter each set, do 10 band pull-aparts

EMOM for 12
8 One Arm KB Snatches (alternate arms each minute)
16 Unbroken Double Unders

Front Squat
65/8 ; 75/6 ; 85/4*3
Alpha Superset Seated Box Jumps

AMRAP 12 min
Run 1 mile Buy in

3,6,9,12, etc
Thrusters 115/75


Hang Clean -Build to a heavy triple

Hang Clean Pull + Hang Power Clean + Front Rack Lunge
Build to a moderately heavy of the complex
Wall Balls
Double Rep Double Unders

3-5 Rounds
8 Hollow Arch Swings
6 Low Ring Transitions
2 Perfect Muscle Ups + Dip

3-5 Rounds
8 Hollow Arch Bar Kips
6 Deficit Pushups
4 Straight Leg Toes to Bar
2 Strict Pullups

45 Situp Buy In

Inch Worm
45 Situp Cash Out


Back Squat -Build to a 6RM
5 Rounds
400m Run
15 Overhead Squats
9:30am & 11am Classes
Coaches Choice
Bring A Friend!
Open Gym
Come work on a weakness, make-up a WOD from the past week or just get in a great mobility session!

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