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Saturday 7/1/2017

4th of July Schedule, 8am and 9am classes only. Coffee, watermelon, maybe some beer for those that want to get started early.


Crossfit and 9:15 0 lift:


500 m row 400 m run


CS/ dynamic stretch

B warmup:

coaches choice

Workout warmup:

Take 10 minutes to:

Partner up, set up, and warmup each movement.


With a partner
For time:
1000 m Row
100 Ball Slams
100 V-ups
100 Bench Press 115/75, RX+ 135/95 (move benches away from PU rig when done)

100 Goblet Squats 24/16 kg
100 Pullups
200 Double Unders

Earlier Event: June 30
Friday 6/30/2017
Later Event: July 2
Sunday 7/2/2017