Strength:
Front Squat
5-5-5-5-5

WOD:
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings
12 Pull Ups

Strength:
Hang Clean
3-3-3-3-3

WOD:
8 Minute AMRAP
8 Hang Power Cleans
8 Toes to Bar
8 Jumping Lunges

We will be having a free trial class this Saturday at 11 am. Anyone interested in CrossFit is invited to attend. Please wear athletic clothing and bring a water bottle as there will be an introductory workout.

WOD:
“Tabata Something Else”

Pull Ups
Push Ups
Sit Ups
Air Squats

Score is total Reps

Strength:
Thruster
3-3-3-3-3

WOD:
4 Rounds
5 Ring Dips
10 Kettlebell Thrusters
15 Sit Ups

There is going to be a summer party at Todd and Leah’s this Saturday June 30th starting at 4pm.  There is not going to be a class this Saturday but there will be a WOD at the party so come prepared for that!  Everyone is invited so I hope to see as many of you there as possible.  I hear that Todd usually throws good parties so it’s sure to be a good time.  The address of the party is on the board at the gym so check it out next time you are in.

With summer now upon us we are making a change to our summer hours.  These new times are effective immediately and will go until September.  The new class schedule is as follows…

Monday – Noon, 5pm, 6pm

Tuesday – Noon, 5pm, 6pm

Wednesday – 5pm, 6pm

Friday – 6am, Noon

Saturday – 9am

WOD:
800m Run
30 Ball Slams
400m Run
20 Ball Slams
200m Run w/med ball
10 Ball Slams

Strength:
Back Squat
1-1-1-1-1

WOD:
4 Rounds

25m Bear Crawl
25m Sprint
10 Kettlebell Swings
10 Burpees