5 rounds for time:
15 dumbbell push presses (50/35 lb.)
50 double-unders

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Schedule Reminder: There will be NO 6 a.m. or 6 p.m. classes on Friday.

Happy 4th of July! We will offer 8 and 10 a.m. classes only on Thursday. Enjoy the holiday!

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With a partner, 1 person working at a time:
4 minutes of rowing for calories
2 minutes of deadlifts (255/175 lb.)
4 minutes of rowing for calories
2 minutes of wall-ball shots (30/20 lb.)

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Schedule Update: There will be NO 6 a.m. or 6 p.m. classes on Friday July 5.

Rest Day

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Recipe of the Day: Grilled Vegetables & Halloumi Kebobs from CrossFit.com

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Holiday Schedule Reminder: There will only be 8 and 10 a.m. classes on Thursday, July 4!

Every minute for 14 minutes, alternating:
Run 200 meters
13 burpees

21-18-15-12-9-6-3 reps for time:
Row calories
Pull-ups

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HOLIDAY SCHEDULE
Thursday, July 4: 8 and 10 a.m. classes only
NO CrossFit Kids classes the week of July 1

Front squat
5-10-15-20

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There will be a special gymnastics class with Coach Laurie on Sunday at 9 a.m.! Join in if you’d like to work on your gymnastics skills.

Rest Day

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Watch “Candlestick Drills” from CrossFit.com

J.T.
21-15-9 reps for time:
Handstand push-ups
Ring dips
Push-ups

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REMINDER: June’s gymnastics class will be Sunday, June 30 at 9 a.m.! Don’t miss out on the fun!

For time:
40 box jumps (30/24 in.)
40 weighted sit-ups (35/25 lb.)
400-meter D-ball cary (70/50 lb.)

Rest 2 minutes

2 rounds for time:
20 box jumps (30/24 in.)
20 weighted sit-ups (35/25 lb.)
200-meter D-ball carry (70/50 lb.)

Rest 2 minutes

4 rounds for time:
10 box jumps (30/24 in.)
10 weighted sit-ups (35/25 lb.)
100-meter D-ball carry (70/50 lb.)

Nancy
5 rounds for time:
Run 400 meters
15 overhead squats (95/65 lb.)