WOD

“American Pie”
Complete 4 rounds for time of:
12 Wallballs (M: 20 lbs, W: 14 lbs)
12 Kettlebell swings (M: 32 kbs, W: 24 kbs)
12 Box jumps (M: 30′′, W: 24′′)
12 Deadlifts (M: 205 lbs, W: 145 lbs)

Posted on CFNE on 05 July 2016

STRENGTH

A) 20 Rep back squat @ 60%

B) 3 Supersets of:
4 Heavy front squats
16 DB front rack step ups

C) Complete 3 Supersets of:
10 Strict T2B
12 Weighted sit-ups
14 Weighted crunches
:30 weighted plank

Hydrostatic Body Composition Testing
THIS Saturday, July 16th
8am – 11am

For those of you that have been looking for that extra step in helping with weight loss or living a more healthy lifestyle, this is for you. You won’t want to miss out on this opportunity! We have people first hand from the gym that can tell you how much their lifestyle has changed after doing their hydrostatic body comp testing with Jolen.

The total test and review takes about 10 minutes. You will be fully submerged for 5-7 seconds in warm, clean & filtered water. Included with your test is a review of your detailed 4 page report. Jolen will review everything in depth from details of your every day life (your job, your workouts, etc.) to what healthy food choices you should be making. This is one of the most accurate ways to get your body comp results. What are you waiting for?! Sign up at the front desk before all time slots are taken up! If spots are all full on Saturday, Jolen will be here on Friday, July 15th, at Heavy Hitters CrossFit. Take advantage of him being here!!

What to Bring: Please bring a bathing suit and towel.
Cost: $49 Initial Test
$35 Retest
$75 Two Bundle Tests