Fire It Up Friday! 4th of July Edition

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Fire It Up Friday! 4th of July Edition

Fire It Up Friday! 4th of July Edition

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Fire It Up Baby!  The grill that is.

The celebration of this great country’s independence has come and gone.  Yesterday was a blast with more than 50 members, friends, and guests honoring departed CrossFit Boston member Glen Doherty.  Many stayed for quite a few hours afterwards to partake in some good food and drink and even better conversations.  I really enjoy spending time with members in this environment as it often one of the few times where no one is rushing to work or other responsibilities.  If you couldn’t make it this time, I hope you block out time for our next one!

4th of July Glen

CrossFit Hope for Cures

Tomorrow we will be running multiple heats for the CrossFit Hope for Cures fundraiser.  Classes will begin at 9am and finish at noon.  Show up at that top of the hour you wish to attend and Coach G2 will assign you to a heat.  There will be a computer designated for any contributions members and guest may want to make on behalf of CrossFit Boston!  We appreciate everyone’s efforts in working to make a difference.

What’s on Tap

This upcoming Friday, July 12, is going to be the second WOD of our “Wanna Throwdown” series.  It is going to be a good one so look for the link to register for your heat in Monday’s post.

We are continuing on our strength cycle with max reps, pushing higher percentages this month.  It has been great seeing members getting after those max rep sets and raising the bar.  Keep it up.

Conditioning will continue to be constantly varied with a slight bias towards some additional aerobic endurance work.  We will also be posting some homework to be completed outside of class time if and when you have the chance.  The gymnastic focus this month will be on pulling movements and you will see it emphasized in skill work as well as in the warm-ups.  Try to arrive 5-10 minutes before class to mobilize so you don’t miss out on all of the good stuff.

Here is the upcoming week of programming:

Sunday July 7
Strength: Overhead Squat – 40%/5, 50%/5, 60%/3, 70%/max reps then go back down

Metcon: 5 Rounds for time
15 Overhead squats, 155#/115#
15 Knee to elbows

Monday July 8
Metcon: Complete each round for time
Row 2k
rest 3 minutes
Row 1k @ 2k pace -:05
rest 3 minutes
Row 500m @ 2k pace -:10

Strength Accessory: 1a. Weighted strict pull-ups 6×3 (AHAP)
1b. Glute ham raises 3×15

Tuesday July 9
Strength: Deadlift – 50%/5, 60%/3, 70%/3, 80%/max reps and then back down

Metcon: Complete reps of 21-15-9 for time of…
Deadlift @ 40%
Handstand push-ups

Wednesday July 10
Strength: Front squat – 45%/5, 55%/5, 65%/3, 75%/max reps and then back down

Metcon: “Fran” – Reps of 21-15-9 for time of…
Thruster, 95#/65#
Pull-ups

Thursday July 11
Metcon: Complete as many rounds and reps as possible in 25 minutes…
20 Swings, 24kg/16kg
15 Ball Slams
10 Glute ham sit-ups

Metcon: Complete 5 rounds
Run 1:00
Rest 1:30

Friday July 12
Strength: Jerk – 45%/3, 55%/3, 65%/3, 75%/3, 80%/2(3)

Metcon: Complete reps of 20-15-10-5 for time…
Sumo deadlift high pull, 135#/95#
Hand release push-ups

**6:30PM – Throwdown WOD #2**

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