QUOTE OF THE DAY: “People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, make them.” - George Bernard Shaw
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GET YOUR FITAID FROM THE VENDING MACHINE BY THE FRONT DESK
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*

4 RNDS

10 x Deep Rows

10 x One-Arm Thrusters (5/5)

10 x V-Ups

**CONDITIONING**

4 RNDS

12 x Swimmers Row

1min Side Plank

12 x Pistols

12 x X-Pulls
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...CROSSFIT GAMES ARE JUST A FEW WEEKS AWAY...

---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

Cluster (Clean + Thruster)

...find 1RM...

**CONDITIONING**

"GRACE"

30 x Clean & Jerks @ 135#/95#

...for time...

 
 
QUOTE OF THE DAY: "On Power: It is for us to pray not for tasks equal to our powers, but for powers equal to our tasks, to go forward with a great desire forever beating at the door of our hearts as we travel toward our distant goal.” - Helen Keller
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Congrats to Hybrid athlete Nick K. on his MONSTER 429# back squat! He has been hitting it hard in Coach Andrew's strength class. Nice work, Nick!
!!!DON'T FORGET!!!

We now have FitAid Recovery Drink in the vending machine by the front desk for $3...check out their web site:

https://www.drinkfitaid.com/

---WORKOUT OF THE DAY---

*STRENGTH*

Weighted Pull-Ups

6 - 6 - 6 - 6

**CONDITIONING**

3 RNDS

500m Row

12 x Toes-to-Bar

12 x Wall Ball Shots @ 20#/14#

 
 
QUOTE OF THE DAY: "The magic of CrossFit happens when you can perform functional movements at high intensity. Of course, every athlete’s version of high intensity will fall into a different part of the scaling spectrum. It is worth finding a coach who is able to teach technique well and who’s also skilled at finding that sweet spot of the CrossFit equation."
From the TABATA TIMES article "How CrossFit Causes Injuries" - read the entire article at:
http://www.tabatatimes.com/how-crossfit-causes-injuries/
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*

4 RNDS
4 x Walkouts
8 x Clutch Rows
12 x Weighted Step-Ups
**CONDITIONING**


10min AMRAP

10 x Y-Bridges

10 x TRX Crunches

10 x Sprinter Starts
---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

Split Jerk

...find 1RM...

**CONDITIONING**

800m Run

40 x Push-Ups

40 x Box Jumps @ 24"/20"

40 x KB Swings @ 53#/35#

800m Run

 
 
QUOTE OF THE DAY: “Whenever you feel a little stricken down in pain, think about this. The knife has to be sharpened by striking and rubbing it against something strong before it can become useful! You are going to be great after the struggles.” - Israelmore Ayivor
THANK YOU to everyone who came out to the July 4th Holiday WOD at Hybrid. It's always amazing to see so many people come together from all around the CF community to bond and work out together. We saw a lot of old friends and made a lot of new ones. All of you are always welcome at Hybrid and we hope to see all of you again soon!
---WORKOUT OF THE DAY---

*STRENGTH*

Back Squat

5 - 5 - 3 - 3 - 1 - 1 - 1

**CONDITIONING**

5min AMRAP

5 x Burpees

5 x Chest-to-Bar Pull-Ups

 
 
QUOTE OF THE DAY: “I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.” - Vince Lombardi
CHECK IT OUT! We now have FitAid in the vending machine by the front desk!!!
Is it a pre-workout drink? YES! Is it a post-workout drink? YES! Is it a middle of the day drink? YES! It's not an "energy drink"...it's not a protein drink...it takes the needs of superior conditioning: cardiovascular endurance, speed, agility, stamina, energy and strength, and matched ingredients to each of these needs to create a unique formula that enhances athletic execution and speeds recovery. Not only does it improve performance, but it's Paleo-friendly, gluten-free, and DELICIOUS...with only 9 grams of sugar! Check out the FitAid website.
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*

4 RNDS

8 x Rollouts

10 x Bicep Curls

12 x One-Arm OH Squats (6/6)

**CONDITIONING**

10min AMRAP

10 x Triceps Extensions

10 x TRX Lunges

10 x V Sit-Ups
---WORKOUT OF THE DAY---

*CONDITIONING*

15min AMRAP

5 x Power Cleans @ 185#/125#

20 x Sit-Ups

40 x Double Unders

 
 
QUOTE OF THE DAY: “Whatever you are physically...male or female, strong or weak, ill or healthy--all those things matter less than what your heart contains. If you have the soul of a warrior, you are a warrior. All those other things, they are the glass that contains the lamp, but you are the light inside.” - Cassandra Clare
REMINDER: NO CLASSES ON FRIDAY JULY 4th! Come to our Holiday WOD at 10am! See you there!
---WORKOUT OF THE DAY---

*STRENGTH*

Front Squat

...find 1RM...

**CONDITIONING**

5 RNDS

10 x Burpees

10 x Air Squats

 
 
QUOTE OF THE DAY: “Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice”. - Mark Rippetoe
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)

*STRENGTH*

4 RNDS
6 x Straight-Arm Pulldowns
12 x Side-Crunches
18 x Jump Lunges

**CONDITIONING**

3 RNDS
500m Row...OR...400m Run
1min Plank
20 x TRX Rows
!!!HOLIDAY SCHEDULE ANNOUNCEMENT!!!
There will be no classes on Friday July 4th...we will have one Holiday WOD at 10am. The rest of Hybrid will be on Open Gym from 10am - 1pm.

Normal Holiday WOD's are Hero Workouts - they are usually longer and more challenging than our normal daily WOD's, but...as always...scaling will be allowed, so all levels are welcome. Bring a guest if you want - hope to see all of you there! We will announce the WOD as soon as we finalize it.

---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

Turkish Get-Ups

3/3 - 3/3 - 3/3

**CONDITIONING**

4 RNDS

400m Run

15 x Russian KB Swings @ 72#/53#

15 x Box Jumps @ 24"/20"

 
 
QUOTE OF THE DAY: “Blooming under a cold moon, we are like fireworks...Rising, shining, and finally scattering and fading. So until that moment comes when we vanish like fireworks...Lets us sparkle brightly, Always...” - Tite Kubo
!!!GOOD LUCK, COACH CHARLIE!!!
We want to wish Coach Charlie good luck from all of the coaches as she heads out to Officer Candidate School for the U.S. Navy! We know you'll do awesome!
Check out this TABATA TIMES article "I Hate My Body" dealing with men and their body issues:

http://www.tabatatimes.com/real-talk-i-hate-my-body/
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"I’m not telling you this to brag but to show you that we are all more than the sum of our imperfections. You can grow, change, and evolve into something that you never thought you could if you focus on what you can control and be the best you can at it. I still have a long way to go to reach my goals and overcome my insecurities, but I am getting there...


I would sit in a chair and watch [my daughters] swim while they would ask me over and over to get in….I didn’t want to take my shirt off in public."

(...as someone who has struggled with weight/health issues in the past, this definitely hits close to home for me - good read...)
---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

Hang Snatch

...find 1RM...

**CONDITIONING**

75 x Overhead Squats @ 75#/55#

(3 x Burpees E.M.O.M.)

 
 
QUOTE OF THE DAY: "Everyone has the ability to accomplish unique feats, everyone. You choose this. Become someone great in one other life. Forget about failing to many. Who cares? Doesn't matter when you start or finish, just start, no deviations, no excuses." - Tom Platz
---WORKOUT OF THE DAY---

*STRENGTH/SKILL*

3 RNDS

5 x Pendlay Rows

10 x Pistols (5/5)

**CONDITIONING**

Death by Push-Up/Air Squat

1st minute: 1/1, 2nd minute: 2/2, 3rd minute: 3/3, etc...until required number of reps cannot be completed

 
 
QUOTE OF THE DAY: “Given the ease with which health infuses life with meaning and purpose, it is shocking how swiftly illness steals away those certainties…Time unused and only endured still vanishes, as if time itself is starving, and each day is swallowed whole, leaving no crumbs, no memory, no trace at all.” - Elisabeth Tova Bailey
- TRX WORKOUT -
(@ 5pm w/ Coach Roman)


*STRENGTH*

4 RNDS
6 x Body Saws
12 x Chest Presses
18 x TRX Lunges (9/9)

**CONDITIONING**

12min AMRAP

12 x TRX Rows

12 x Russian KB Swings @ 53#/35#

12 x Side Crunches
---WORKOUT OF THE DAY---

*SKILL/STRENGTH*

Split Snatch

Technique Work...Work up to 1RM

**CONDITIONING**

5min AMRAP

5 x Push Press @ 115#/75#

10 x Lateral Hops OTB