WOD

Fri, Jul 3

Sat, Jul 4, 2026 at 10:00am July 4 BBQ - Sparks Marina

Coach J

Today, we honor Eva Mireles, 44, who died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting.

The focus for the month of July is on heavy lifting. With that, today's partner workout allows you to go heavy on the clean and jerk. We'll spend time building up to a heavy lift for the workout.

Remember to sign up for tomorrow's 4th of July BBQ at Sparks Marina!

CrossFit 20260703

EVA STRONG

CrossFit 20260703

(No Results Tracked)
WARM-UP:
200m walk

:20 shuttle runs, slow
:20 butt kickers
:20 up-downs
:20 plank shoulder taps
:20 mountain climbers
200m run, faster
– 1 shuttle run is 25 ft out and back

30 single-unders
5 V-ups
8 kip swings
5 single-single-doubleS
8 kipping knee raises

2 sets:
15 double-unders
5 toes-to-bars
– Use workout variations

WOD MOVEMENT REVIEW & WARM-UP:
3 sets:
1-3 clean and jerks
– Build to workout load
– Rest 1:00-1:30 between sets

Today we honor Eva Mireles, 44, who died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas.

PARTNER WOD 'EVA STRONG': 5 rounds for time
Rx:
STIMULUS 15:00-25:00
24 double-unders
19 toes-to-bars
2 clean and jerks (205/135)
400m run
– Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together

Rx2:
12 double unders
155/105

Rx3 single-unders, knees-above-hips, 45/35 – Share all work evenly

STIMULUS NOTES:
Time cap 27:00
5:00 or less per round
Double-unders together in :30-1:00
Toes-to-bars split in :20-1:00
Moderate-to-heavy clean and jerks split in :30-1:00, including transitions
Run together in 2:30 or less

STRETCHING:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot