Rest Day

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Friday night gymnastics class is back! Beginning this Friday, July 1 at 6 p.m., Laurie will focus on handstands from beginning to advanced levels. Go check it out!

Every minute for 6 minutes: 
3 squat snatches (70% 1RM)

Every minute for 6 minutes: 
3 squat clean and jerks (70% 1RM)

Death by toes-to-bars

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On Monday, July 4, there will be one class at 9 a.m. with Coach D. 

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The CrossFit Kids classes will take a break for the summer and return in September. Check out the Kids page for updates. 

21-15-9 reps: 
Deadlifts (315/205 lb.)
Box jumps (30/24 in.)

4 rounds: 
500-meter row
Rest 3 minutes 

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Did you miss out on the nutrition lectures? Watch "The Basics of Nutrition" with Coach Leah.  

Bergeron Beep Test
Every minute for as long as possible: 
7 thrusters (75/55 lb.)
7 pull-ups
7 burpees

*Minimum work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue until 10 round are complete. 

Rest Day

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Read "Training Tips: From Wreck to Recovery" from the CrossFit Journal

4 rounds for time: 
800-meter run
4 rope climbs
40-foot walking lunge (70/50 lb.)

10-minute AMRAP: 
10 hang power snatches
10 overhead squats
10 power cleans
10 thrusters
10 sumo deadlift high pulls
(95/65 lb.)

Rest Day

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Our friend Kelsey Johnson made it onto CrossFit.com! 

Every minute for 6 minutes: 
3 squat snatches (65% of 1RM)

Every minute for 6 minutes: 
3 squat cleans (65% of 1RM)

Death by handstand push-ups

5 rounds for time: 
21 wall-ball shots
15-calorie row
9 toes-to-bars