* 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) Split Jerk: Establish a 1RM

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

2) AQAP:

21 Shoulder-to-Overhead 95/65

21 Knees-to-Armpits

400m Run

15 Shoulder-to-Overhead 95/65

15 Knees-to-Armpits

400m Run

9 Shoulder-to-Overhead 95/65

9 Knees-to-Armpits

400m Run

Extra Work:

3) Hip Thrusts: 4 sets of 10

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

4) Assault Bike: 10 x 1:00/1:00

Pay attention to your wattage. Goal for this should be a work wattage, and a “rest” wattage. “Rest” wattage should be 50% of work wattage.

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