For time: 
Run 800 meters
50 wall-ball shots 
20 muscle-ups
50 wall-ball shots
​​​​​​​Run 800 meters

Rest Day

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Watch “Meet Your New 12-Year-Old Role Model” from the CrossFit Journal

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SCHEDULE UPDATE: We will have one 10 a.m. class on Wednesday, July 4 for Independence Day. 

Snatch
2-2-2-2-2-2-2-2
*Use 65% of 1RM

With a partner, 10 rounds for time: 
50 double-unders
8 burpee box jump-overs (24/20 in.)
*Alternate rounds

3 rounds for time: 
15 shoulder-to-overheads (135/95 lb.)
15 chest-to-bar pull-ups
​​​​​​​15 GHD sit-ups

Rest Day

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Watch "Nick Massie: Spaghetti and Meatloaf" for your upcoming meal prep! 

For time:
Row 10k

Back squat
​​​​​​​20-15-10-5

3 rounds for time: 
12 single-arm dumbbell overhead squats (35/25 lb.)
25-ft. lunge with 1 dumbbell overhead and 1 in the front rack
12 burpees
50-ft. lunge with dumbbells in the front rack 
12/10-calorie row
25-ft. lunge with 1 dumbbell overhead and 1 in the front rack
12 dumbbell push presses 
​​​​​​​50-ft. lunge with dumbbells in the front rack

Rest Day

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The Summertime Paleo Desserts class has been rescheduled to Thursday, June 28 at 7 p.m. Learn more about it by clicking here!