We have a birthday wod from Nathan. It looks interesting. Sometimes that’s not a good thing. I think it will be a good workout, but will Nathan have any friends left after it’s over? I think so!

We also have two different opportunities for competitions in August. One is the Rivertown Throwdown, which is for two person teams at Health Point CrossFit Saturday, Aug. 24. https://www.boxtribetracker.com/3118/web/ The other is a fundraiser to help get CrossFit Kids programs in schools. This is funding to train teachers, buy equipment for P. E. classes, or for after school programs. I think this is a very worthy endeavor! CrossFit is what made my nonathletic daughter strong, coordinated, confident and capable. Why would I not want that for every kid? This event will be held at our gym on Saturday Aug. 31. We can register for this one after July 15. I would like for as many as possible to participate in both of these events!

MONDAY 7-8-19
Nathan's Birthday WOD (7-5-90)
3 Rounds for time:
Sandbag Obstacle Course (30's,20's)
Instructions in the Bay

TUESDAY 7-9-19
Strength WOD: Front Squat
then:
Garage Games Master Tour WOD #2a+2b
in 3:00 find 2RM Front Squat
then: 7:00 AMRAP
3-6-9-12-15...
Stationary Overhead Lunges (45,25)
Burpees to Plate

WEDNESDAY 7-10-19
4/4 "Angie"
4 Rounds for time:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats

THURSDAY 7-11-19
Strength WOD: Power Cleans
then:
Garage Games Master Tour WOD #1
11:00 EMOM for Reps:
0-1:00 Wall Balls (20,14) to 10',9'
Rest
2:00-3:00 Hang Power Cleans (155,105)
Rest
4:00-5:00 Row for Calories
Rest
6:00-7:00 Wall Balls
Rest
8:00-9:00 Hang Power Cleans
Rest
10:00-11:00 Row for Calories

FRIDAY 7-12-19
Garage Games Master Tour WOD #3
For Time: 
21-15-9
Thrusters
Toes-2-Bar

SATURDAY 7-13-19
Open Gym from 8-10 am
CrossFit Kids 8:30-9:30

Posted in Workout of the Day

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