ELVIS
Warm-up:
2 rounds of
200m Run, Followed by 2 Rounds of Cindy
Strength:
Push Jerk (from behind neck)
8 (6)3
Work on a forceful lockout on each and every rep.
WOD: SNATCHES AND SPRINTS
For Time:
7 Rounds
5 power snatches 135/95
1 200m Sprint
Icing:
Jefferson Curl 20 Reps
Reverse Nordic 20 Reps
FYI – “THE HIKE III”
Stand Firm CrossFit “The Hike III”
Where: Caribou Pass to Dorothy Lake
When: Saturday, July 10th
How Long? 14.8 miles round trip
What to bring? Yourself, good hiking shoes, food, and LOTS of water.
This year we are going to complete the hike to Caribou Pass and on to Dorothy Lake. This hike is in the Fraser Valley and begins at the Junco Lake Trailhead up county road 84. This is rated a moderate to difficult trail with around a 2,000-foot elevation gain. This is NOT a walk in the park. Participants should have experience hiking long trails. It is important that you bring lots of food, water, protective clothing, and sunscreen. We could possibly be on the trail for 6-8 hours with occasional stops. Come prepared for afternoon showers. We will meet at Stand Firm CrossFit at 5 am so that we can get to the trailhead by 6 am. Please sign-up on the whiteboard in the front room so we have any idea of who is going so we can car pool.