STRENGTH Power Clean 5×4, starting at 60% and building to 85% CONDITIONING CrossFit Hero WOD: “Michael”3 Rounds For Time800 meter Run50 Back Extensions50 Sit-Ups Background: In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005. “Michael” was CrossFit’s second hero WOD (after “J.T.”), posted on the CrossFit Main Site as the workout of the day for July 15, 2005 (050715). The post said: “With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.”Read more

STRENGTH Tempo Front Squat 4×5, not to exceed 75% 4 Sets of 5 Front Squat with (3:3:3:0) Tempo (3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top) CONDITIONING “How much Wood would a Woodchuck chuck…” 3 Rounds for time:200m Run 20 TTB40 WB WELLNESS WEDNESDAY 𝗢𝗽𝘁𝗶𝗺𝗮𝗹 𝗛𝗼𝗿𝗺𝗼𝗻𝗲 𝗟𝗲𝘃𝗲𝗹𝘀 𝗔𝗿𝗲 𝗩𝗶𝘁𝗮𝗹 𝗧𝗼 𝗥𝗲𝗮𝗰𝗵𝗶𝗻𝗴 𝗢𝗽𝘁𝗶𝗺𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵 Why?✅ Our energy levels✅ Ability to heat when we are hungry and stop when we are full✅ Quality sleep✅ Ability to build muscle✅ Fertility And so much more! Here are a few ways to improve hormone levels:✅ Daily movement✅ Balanced meals✅ Quality sleep (at least 7 hours per night)✅ Blood-sugar balance✅ Limiting alcohol intake 𝗢𝘂𝗿 𝗵𝗼𝗿𝗺𝗼𝗻𝗲 𝗹𝗲𝘃𝗲𝗹𝘀 𝗰𝗼𝗿𝗿𝗲𝗹𝗮𝘁𝗲 𝘄𝗶𝘁𝗵 𝗼𝘂𝗿 𝗮𝗯𝗶𝗹𝗶𝘁𝘆 𝘁𝗼 𝗿𝗲𝗮𝗰𝗵 𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 𝗮𝗻𝗱 𝘄𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗴𝗼𝗮𝗹𝘀.Read more

STRENGTH Power Snatch 5×4, @ 75% 1RM CONDITIONING “Not Brian’s Son”3 Rounds for time:24 Pull ups, rest :3024/18 Cal Row, rest :3020 P. Snatch @ 75/55, rest :3020 Bar Facing Burpees **2:00 rest b/t roundsRead more

STRENGTH Tempo Back Squat (3:0:2:0) 3×83 Sets of 8 Back Squat with (3:0:2:0) Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top) **Not to exceed 75% CONDITIONING “John Wood Special”5 Rounds for time: 15/12 cal bike 10 HSPU 10 DB Squat Clean 2×50/35 – 1 Head of DB needs to touch groundRead more

STRENGTH Pause Snatch Balance + Snatch Balance 5×5, starting at 65% and building to 80% CONDITIONING “If Tomorrow Never Comes”3 rounds:25 Toes to Bar50’ Handstand Walk50’ Overhead Walking lunge (135/95)Read more