* 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) Pause Back Squat: 2 reps Every 90 seconds for 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of each rep for 3 seconds. No bouncing to get out of the hole.

2) Pause Front Squat: 2 reps Every 90 seconds for 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of each rep for 3 seconds. No bouncing to get out of the hole.

3) 7 minute AMRAP:

10 Power Cleans 95/65

30 Double-unders

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90-120 seconds. Heavy as possible.

5) Pistol Squats: 10 minutes Practice

Work on any facet of a Pistol Squat including mobility.

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

Post Results/Thoughts To Comments