Aug 10th – 16th
Monday: Gymnastics Chipper + Accessory UB
Tuesday: Box back squat + Accessory strength
Wednesday: HYROX / Conditioning
Thursday: Bench press (8×8) + WOD
Friday: August skill work: Bar muscle-ups + Benchmark: “Acid Bath”
Saturday: “604″ (Long partner WOD) + 14th Anniversary Kits Beach Party!
Sunday: Snatch + Accessory strength
Aug 3rd – 9th
Monday: BC Day Holiday – Team WOD
Tuesday: Box Back Squat + Accessory strength
Wednesday: HYROX / Conditioning WOD
Thursday: Bench Press + Gymnastics WOD
Friday: Power Clean + Barbell WOD
Saturday: 604 Athletics Memorial WOD: Julia
Sunday: Clean & Jerk + Accessory strength
Aug 3rd – 9th
Monday: BC Day Holiday – Team WOD
Tuesday: Box Back Squat + Accessory strength
Wednesday: HYROX / Conditioning WOD
Thursday: Bench Press + Gymnastics WOD
Friday: Power Clean + Barbell WOD
Saturday: CrossFit / Conditioning Benchmark WOD
Sunday: Clean & Jerk + Accessory strength
July 27th – Aug 2nd
Monday: Push press & Row + Games WOD (Row, PJ, Pull-up)
Tuesday: Hang squat clean + WOD (Run & HSC)
Wednesday: HYROX / Conditioning
Thursday: Pistol Skill + Games WOD spin off (TTB, DU, Pistol)
Friday: 3 Barbell Max tests
Saturday: Mixed CrossFit / Conditioning
Sunday: Snatch + Accessory strength
July 27th – Aug 2nd
Monday: Push press & Row + Games WOD (Row, PJ, Pull-up)
Tuesday: Hang squat clean + WOD (Run & HSC)
Wednesday: HYROX (3 x 10 min AMRAPs)
Thursday: Pistol Skill + Games WOD spin off (TTB, DU, Pistol)
Friday: 3 Barbell Max tests
Saturday: Mixed CrossFit / Conditioning
Sunday: Snatch + Accessory strength
July 20th – 26th
Monday: Strict press + Row + WOD
Tuesday: Box back squat + Accessory strength
Wednesday: HYROX / Conditioning WOD
Thursday: July skill: Pistols + Snatch Balance / OHS + Short WOD
Friday: Sumo deadlift + Mixed Intervals
Saturday: CrossFit / Conditioning WOD
Sunday: Clean & Jerk + Accessory strength
