Programming Week of July 8-12, 2024

July 7, 2024
Programming Week of July 8-12, 2024

We have a great week for you WildFire!

Our 2nd Kids/tweens session is starting this week and we have a few spots left. Here is the link to get signed up for that!

9:30am ages 5-8

10:30am ages 9-12

Our Summer Swolestice In-house partner competition is taking place July 26th 5:30pm-8:30pm

Partners are M/M or F/F

Divisions Scaled, Intermediate and RX

Sign up in Events in your Push Press app or here through this link.


Partner Workout

3 rounds for time of:
30 Shoulder-to-Overheads, 135/95 lbs
60 Walking Lunges
90 Double Unders

Complete in teams of 2.

- Partners trade off as needed with one partner working at a time.



3 rounds, 1 min per station, for max reps of:

Alternating Dumbbell Snatch, 70/50 lbs


Air Bike Calorie

Rest 1 min

Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations.

Skill/Strength: For quality:
10 L/10 R Turkish Get-ups, pick load


Heavy Day: Back Squat 5-5-5-5-5


Strength/Skill: 3 Hang Power Cleans, pick load

Every 1 min for 6 mins.


3 rounds for time of:
30 Hang Power Cleans, 115/75 lbs
30 Bar Facing Burpees


WOD: CrossFit Benchmark "Mary"

Complete as many rounds as possible in 20 mins of:

5 Handstand Push-ups

10 Alternating Single Leg Squats

15 Pull-ups

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