Saturday 6/30

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Metcon: Breaking sets into singles where you complete 1 rep and your partner completes one rep will likely be the best course of action. Curtis Ps should be light today. Also, small running intervals are recommended, likely 200m intervals, but the choice is yours how your break up the running.Did you catch CLUE #1...?!? Warm-upWarm-up (No Measure)Warm Up/Mobility (3:00 - 18:00) PVC Game *Every time PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: Worlds Greatest Stretch x 20s each 3rd Drop: 10 Hollow Rocks +

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Friday 6/29

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Strength: Week 2 of Speed work with hang power snatch. This week we’ll superset with hollow rocks for extra anterior core work. All sets of Snatches should be efficient so make sure your load choice allows for efficiency. – Metcon: Today’s metcon is intended to be done around 75% effort and sustained for all rounds. You’ll receive enough rest to sustain your efforts throughout. Snatches are intended to be light.Our July Events are coming!!Warm-upWarm-up (No Measure)Warm Up/Mobility (3:00 - 15:00) Junkyard Dog Warm-up then, 10 Air

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Thursday 6/28

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Strength: Week 1 of Speed work for the Sumo Deadlift. We’ll perform this in an EMOM fashion. The purpose of this is to develop explosive force. All sets of deadlifts should be light/fast! – Metcon: Benchmark workout "Karen". We will partner up today and judge each other. Try to beat your previous time if you have one by 30-60s. Have a plan before starting on how to partition sets.Don’t be left out!!! Warm-upWarm-up (No Measure)Warm Up/Mobility (3:00 - 15:00) Funnell Tag x 5:00 Then, 2 Sets

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Wednesday 6/27

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Metcon: Even though you’re working with a partner and you’ll have enough rest to sustain your pace, we want lower effort today, around 70-80%. Intensity is not always the priority as low intensity work helps improve our aerobic system and ability to recover. Have fun today and work with someone new!CLUE #1 for the CFU olympics!! Warm-upWarm-up (No Measure)Warm Up/Mobility (3:00 - 12:00) With your partner, Row 500 Meters each 20 Walking Lunges 20 Hollow Rocks 60s Bear Crawl or HS WalkMetconMetcon (Time)Metcon (15:00 - 60:00)

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Tuesday 06/26

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)Whiteboard Brief (0:00 - 3:00) – Strength: Today is geared at working to a max in close grip bench press and assistance work for the upper-body. Take 8 sets and strategically build to a max. Your grip should be just inside of shoulder width. – Metcon: Today’s workout is a complex movement so each rep will require a high amount of energy. Be smart and find a pace around 80-85% that you can work on taking big chunks out of this workout at a time with strategic bouts of rest.Sign up today!

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