Tuesday’s WOD – June 16th

Tuesday's WOD Strength: Establish 1 RM on Overhead Squats & Deadlifts *thirty minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.    Conditioning: 10 Minute AMRAP: CAT ONE: 200 M Sandbag Run 10 Burpees 5 GHD's CAT TWO: 200 M Sandbag Run 10 Burpees 5 GHD's CAT THREE: 200 M KettleBell Run 10 Burpees 10 Ab-mat Sit-ups CAT FOUR: 200 M Run 10 Burpees 10 Ab-mat Sit-ups *Trainer will scale further if necessary.

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Thursdays WOD – June 11th

Thursday Warm-up: (10 minutes before class): 2 Rounds: 5 GHD's 5 Pull-ups 200 M Run   Conditioning: CAT ONE RX PLUS Hero WOD "Santora" /Three Rounds for reps of: 1 minute Squat Cleans,  175/125# 1 minute 20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute Deadlifts, 265/185# 1 minute Burpees, 1 minute Jerks,  175/125# 1 minute Rest   CAT TWO RX Squat Cleans, 155/110# Deadlifts, 245/170# Jerks, 155/110#   CAT THREE Squat Cleans, 135/95# Deadlifts,225/160# Jerks, 135/95#   CAT FOUR Power Cleans, 95/65# Deadlifts, 185/130# Jerks,95/65#   Today’s WOD honors a Hero in CF’s Hero WODs:  Santora.  U.S. Army Sergeant

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Friday’s WOD June 5th

News & Events: Athletes: Please start bringing in a journal, or notebook to track your weight-training. This is mandatory. We are doing a two week cycles of weight training, and need to have you track your numbers so we can be efficient with time in getting your weights loaded. This is week two in our strength cycle. Who wants to do 25 Burpees??? Bring a note book and you won't have to! CrossFit Uncensored has a team participating! Come support Your athletes! TEAM SERIES 2: ADVANCED Saturday, June 13th, 2015 - 1:00pm to 5:30pm Saturday, June 27th, 2015 - 1:00pm

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