WELCOME TO JULY - ONE CLASS ON JULY 4TH @ 9AM!
On Monday, you will grind through a nasty 4-rounder where legs are under constant attack. Then, for Tuesday, it’s all about how badly you want to hurt on a quick fire breather. The middle of the week will be our barbell cycle day, where we mix in a high-skilled movement with the barbell. Thursday will be something as you’ll team up and go through a series of plank holds while their partner completes a fixed amount of calories on a machine. For the 4th of July, we have a memorial workout, “The Ginger.” The partner workout for Saturday will be a fun, multiple-set chipper with some heavy sandbags and burpee box get-overs.
EVENTS:
Sat July 12th 2 PM - CrossFit ATP Takeover: Whitewater Center
Sun July 13th - Carolina Summer Games in Greenville, SC (sign up for with a partner to compete or just plan on coming down to cheer everyone on!)
Fri July 18th - Evening at the Pool
Sat July 26th - Evening in the Park
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Whiteboard of the Day
This workout was written in honor of US Navy Chief Stephen "Tyler" Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach.
For the 4th, we have a memorial workout called “The Ginger.” Athletes will work through a 400m run, heavy thrusters, and moderate pull-up sets for 22 minutes. Establishing a consistent and repeatable pace early on will be crucial for longevity. Athletes need to focus on recovery during the run and keep sets on both bars aggressively.
Workouts like this are meant to be challenging. Work hard, control your breathing, and aim for similar round times across.
METCON:
“The Ginger”
22:00 AMRAP
400m Run
7 Thrusters (155/105)
20 Pull Ups
Independence
22:00 AMRAP
400m Run
7 Thrusters (115/80)
14 Pull Ups
Liberty
22:00 AMRAP
300m Run
7 Dumbbell Thrusters (light)
20 Ring Rows
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