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WARMUP
Be ready to share your best “I just hit a PR” story.
SKILL
Hold Middle Split for 5 minutes
50 Side Leg Swings on Right Leg
50 Side Leg Swings on Left Leg
Hold Pancake Split for 5 minutes
WOD
15 Min AMRAP
2 Wall Walks
10 Pistols
50 Double Unders
Scale 1
15 Min AMRAP
5 Box walks (Same as a wall walk, but with your feet on the box. Think Inchworm)
20 Air Squats
50 Double Unders
Scale 2:
15 Min AMRAP
10 Push ups
10 Air Squats
150 Single Unders
ANNOUNCEMENTS
-Subway Series registration is open. Click here to sign up and represent for CrossFit Queens.
-Please sign up for classes before you get to the box, and sign in once you arrive. If you don’t sign in, there is a burpee penalty. If you show up without signing up in advance, we will all laugh at you. Starting August 1, you will be required to sign up for class in advance, so get into the habit now.
-Beginners Classes are now in session. Want to get started with CrossFit Queens? Come in for our beginners sessions and learn the nine core CrossFit movements at your own pace. Classes meet on Tuesday and Thursday at 7am, and 8pm, and on Saturday at 9am.
-CFQ and CFNYC are going Gaga! This July 21, join athletes from both boxes as we take a field trip to the Gaga Center for a Gaga Ball Outing. Best described as dodgeball in a pit, Gaga is a fast paced and high energy sport played in an octagonal pit. The cost of this outing is $35 per person, and there is a 40 player maximum.
To learn more about Gaga Ball, click here.
To sign up for this event, click here.