Rest Day

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Read "Caffeine: Pre-Workout Placebo?" from the CrossFit Journal

6 rounds for time: 
5 push presses (155/105 lb.)
10 burpees
 

Front squat
5-3-3-1-1-1

Optional finisher: 
Tabata front squat (45/35 lb.)

Roy
5 rounds for time: 
15 deadlifts (225/155 lb.)
20 box jumps (24 in.)
25 pull-ups

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Happy Independence Day!
Reminder: We'll only offer 8 and 10 a.m. classes on Tuesday. Have a fun and safe holiday! 

Rest Day

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Read "How to Get Your Toes to the Bar" from the CrossFit Journal

Every minute for 20 minutes, alternating: 
200-meter run
7 strict pull-ups

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Reminder: Tuesday, July 4 is a holiday, so we'll run 8 and 10 a.m. classes only! 

In teams of 2: 
100 lateral box jump-overs (20")
100 wall-ball shots (20/14 lb.)
100 box jump-overs
100 push-ups
100 double-unders

Split jerk 3-3-3-3-3-3-3

7-minute AMRAP: 
8 front-rack lunges (115/75 lb.)
15 medicine-ball cleans (20/14 lb.)

Rest Day

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On July 15 at 11 a.m., Leah and Cary will be coaching a Barbell Club trial class! 

The first full Barbell Club session will begin in early August and run for 6 weeks at 11 a.m. on Saturdays. This is an opportunity for you to check out the format and see if you're interested! 

Space is limited so we're asking that you sign up if you'd like to attend. You may do so via Facebook or by emailing Leah at leah.polaski@gmail.com.  

For time:
21 GHD sit-ups
21 kettlebell swings (24/16 kg)
15 GHD sit-ups
15 kettlebell swings
9 GHD sit-ups
9 kettlebell swings
18 GHD sit-ups
18 hang power snatches (95/65 lb.)
12 GHD sit-ups
12 hang power snatches
6 GHD sit-ups
6 hang power snatches

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Holiday Schedule Update: On Tuesday, July 4, we'll be running the holiday schedule for Independence Day, so only 8 and 10 a.m. classes will be offered.