4th of July Friday Schedule
Open Gym 8:30AM
CrossFit Class 10:00AM

Most of you have already filled out the awesome new online waiver, we are switching to that for everyone, so if you haven’t, please check your email and fill out the waiver, Thanks!

No Weightlifting Classes this Week
We are in the process of formalizing the weightlifting classes into formal training cycles that will allow us to progress each lifter from basic technique to more advanced lifts, optimizing our time and allowing for maximum benefit. These training cycles will be the new prerequisite for all athletes interested in following either the extra work or the weightlifting program, but will be beneficial to anyone wanting to improve. We are still working out the details, more info to come…

Nutrition Q&A Thursday @ 7PM
There will not be a 7PM CrossFit Class Thursday. All Members are invited and urged to attend the Q&A. A large part of the discussion will be supplementation. Please come.

CrossFit WOD

“Intro WOD”
For time:
Run 400M
30 Squats
30 Abmat Situps
15 Pullup
15 Pushups

-rest 5 minutes then-

2K Row for Time


Snatch – 6×2@85-90%
Rest 2 min

Snatch Grip Push Press + OHS – 5×3+1 Heaviest Possible
Rest 2 min

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