We had a great party on Saturday! For those of you that missed it, we talked about having another party at the end of the summer. So there will be another chance to make it. We did a little WOD, we did flips and dives, we relaxed and played games in the hot tub. Oh yeah, and ate, and ate, and ate! Thank you all for coming and sharing food with friends.

This week the gym will be closed on Thursday, July 4th. Don’t worry, we will have lots of work to cram into the 4 days we will be open. and there is always Saturday “Open Gym” as well as CrossFit Kids to get in a little more exercise. Anyone doing a July 4th 5K? Nathan’s birthday is Friday. Be ready next week for whatever he makes up!

MONDAY 7-1-19
Strength WOD: Back Squat
then:
For time:
10 CTB Pull-ups
10 Shoulder Press (105,70)
15 Strict Pull-ups
15 Push Press
20 Kipping Pull-ups
20 Push Jerk

TUESDAY 7-2-19
For time:
21 Power Cleans (155,105)
400 meter Run
Plank hold for time equal to Run time
15 Power Cleans
400 meter Run
Plank hold
9 Power Cleans
400 meter Run
Plank hold

WEDNESDAY 7-3-19
"Diane"
For time:
21-15-9
Deadlift (225,155)
Handstand Push-up

THURSDAY 7-4-19
Gym Closed
Happy 4th of July

FRIDAY 7-5-19
100 Burpees for time*
* must touch object 6" above standing reach on jump for burpee to count

SATURDAY 7-6-19
Open Gym from 8 to 10 am
CrossFit Kids from 8:30 to 9:30 am
Posted in Workout of the Day

Leave a Comment