* Friday, July 3rd, there will be no evening classes. Last class is Noon. Saturday, July 4th there will be one class at 9:00 AM.

** There is no CrossFit Kids class Tuesday, June 30th.

*** Going to the Games Raffle HERE…1 Year Membership, Concept 2 Rower, Relentless Jeans and numerous other items…Raffle is Saturday, July 11th

WOD:

1) Shoulder-to-Overhead: Establish a 1RM

Warm-up as needed. Rest as needed. Take as many attempts as needed.

2) 12 minute AMRAP:

10 Shoulder-to-Overhead 65/45

10 Abmat Sit-ups

100m Run

Extra Work:

3) Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=-Zxum1ej7Ec