Friday – 071814

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Congrats Liz!

Strength
Back Squat
5×5
-warm up to 75% of your 1RM, this will be your first working set (out of 5). Plan on getting to about 85%.

Workout of the Day
3 minutes max calories on the Assault Bike
Rest 1 minute
3 minutes max ring dips – MU into rings (sub hand release push-ups)
Rest 1 minute
3 minutes max calories on the rower

We will run this in waves, everyone will start on the Assault Bike.

Post your scores to the Whiteboard.

Thursday – 071714

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Shannon’s first pull-up!

CTB Progression
7 sets of 7 unbroken
:60 second rest in between
If you did not complete 7 sets of 6 unbroken (:50 second rest), repeat that progression.

Workout of the Day
10 Rounds for time:
10 Wall Ball
8 Burpees
6 HSPU
4 Deadlifts (275/193)
2 Rope Climbs

Post your scores to the Whiteboard.

Wednesday – 071614

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7 Week Olympic Lifting Cycle starts Monday, July 21st! The cost is $150 and your membership will be discounted for the duration of the cycle. The sign-up sheet is on the bathroom door in the warehouse. Also, don’t forget we will be rock climbing this weekend at Aiguille in Longwood!

Endurance
4 x 400m Sprint
-Each run should be around the same time
-There is no set rest time BUT you must recover on an assault bike or rower, ideally 2 rounds on each. You may use the bike with the broken monitor, nothing is being measured.

Skill
Practice one skill for 10 minutes.

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Tuesday – 071514

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Happy 28th Birthday Big Mike!

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Today is Mike Honey’s last day. Below, is a message from him to his eXalted family.

For the past two and half years, CrossFit eXalted has been more than just a place of fitness and friendship for me. I realize now more than ever as I prepare to take the next step in my life, it has been a place that I regard as home, because I consider each and every one of you as family due to the support and love that you have all given to me. I owe all of my success to the belief that every one of you has in me as well as the support you provide me with as I try to make you proud. This is what has motivated me more than anything, and I will miss that dearly. You are all by far the greatest friends that I have ever had, and none of you will ever be replaced or forgotten. I will never be able to thank you enough for all that you have done, but please know that no matter where I go I will never forget the amazing family that I was blessed to be a part of, and that I love you all so very much.

Strength
Split Jerk
Find your 1 rep max.

Michaela’s favorite!

Workout of the Day
“The Big Mike Honey”
AMRAP in 15 minutes:
7 Hang Power Snatch (115/73)
15 Toes to Bar
28 Double Unders
Post your scores to the Whiteboard.

Monday – 071414

evil face meme

Warm-up/Prehab
3 rounds:
200 meter run
8 KB mobility squats
8 PVC shoulder dislocates
6 Single arm KB presses

Workout of the Day
Inspired by Competitor’s Training:
With a running clock,
9-7-5
Muscle-ups
Overhead squats (155/113)
then
At 15 minute mark:
12-9-6
Deficit handstand push-ups (45′s/25′s)
Squat cleans (185/133)

Sub for MU: 2x Kipping ring pull-ups (18-14-10). If you do not have pull-ups, 2x banded strict pull-ups.

Post your scores to the Whiteboard.