FitCity CrossFit – CrossFit

*Sign your kids/teens up for summer camp before the spots are gone! Here is the link:
*Today and the rest of this week will be deload. Super important part of getting stronger.


Warm-up (No Measure)

200m Run


5 Primal Pass Throughs

5 Glute Bridges

10 Sit Ups

10 Superman

10 OHS PVC/Barbell

Squat & Shoulder Prep


Power Clean (1×1)

*Goal for today is to work on technique through the extension.


Metcon (No Measure)

800m Run for time

Rest 2 minutes


*If you did The Seven yesterday listen to your body. If you need to skip this, complete less than 3 rounds or do it at a recovery pace, please do so. Otherwise, these are sprints. Record fastest time but put all three times in the notes.

*Compare time to 12/10/15.

800m Run (Time)

Max Effort 800m Run


Warm-up (No Measure)

Strap Stretch

Partner Barbell Smash Hammys, Calves, Quads

Couch Stretch

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