July 4th Schedule

July 4th Schedule

It’s that time of year again, when we celebrate freedom and liberty by breaking laws all over the place, usually around explosives and substance consumption. What a time to be alive!

Truthfully, though, I love the 4th of July as it means a great deal to me and my family. I urge you to really take at least 24 hours and make it special for the 4th in some way. Special doesn’t have to be crazy or wild, just make it unique to your daily grind. Not everyone has to cover their private parts with the American flag to make 4th of July great again.

We will have a few days off from CF Lando and pushing ourselves to the limit physically and mentally, so be sure to use the time in a great way. Celebrate the absolute #1 liberty we have from getting to live in this great country, which is the ability to have a choice in how we live each day. The ability to actually make a day like July 4th unique from our other days is something special to us as Americans because of many reasons.

 

July 4th Week Schedule:

MONDAY
Woburn : Regular Schedule. Charlestown : PM Changes…530pm and 630pm CrossFit only.

TUESDAY
Both Gyms: AM and Noon classes only. Gyms close @ 1pm for the rest of the day.

WEDNESDAY (July 4th)
Closed

THURSDAY
Closed

FRIDAY
Both Gyms : Regular Schedule

 

WEDNESDAY

CrossFit

Strength : High Bar
2-2-2-2-2, Pause for 5 Seconds in bottom of each rep

WOD: 2 Rounds
Run 800m
15 Squat Snatch 115/75

S: Run 400m, 75/55
L1: Run 600m, 95/55

Rx+: 155/105

 

Sweat

Core Work: 5 Rounds
10 Hollow Rocks
5 Burpees
10 Lunges with KB at side, right
10 Lunges with KB at side, left
20 Flutter Kicks from Hollow Hold

 

Conditioning : 3 Rounds
Row 600m
– rest 1:00
Run 400m
– rest 1:00
20/15 Cal AB
– rest 1:00

 

The Program

1. Strength and WOD

2. EMOM 6m
3 Bench Press, heaviest able
then E30s for 3m
3 Bench Press @ 60% 1rm, speed focus

3. Box Squat, check out tutorial video here.
3-3-3-3-3-3-3-3, done E75s