FRIDAY

I’d like to make some clarifications regarding the In house wod that was announced. The scaled athletes will not have to do a static hold chin over the bar. Instead it will be a static hold with chin over the bar set up on the squat rack, not the pull up bar. Here is the wod again …

amrap 10 min:

Buy in (partner 1 and 2 relay style run around the building two times each)

7 burpee over bar while partner is in plank hold (athlete A burpees and B plank hold then athlete A goes to pull ups)

7 pull ups A does pull ups while B does static hold chin over bar

7 thrusters 95/65 (A thrusters B goblet static hold)

***If your partner drops during plank, or static hold chin over the bar or static hold in goblet squat, the other partner must stop and continue on when partner is back in static hold

Also, you may notice some cones that I put out in the back of the gym blocking off three spots. These are blocked off to my neighbors, not us. If you want to park there, just move the cone.

HOLIDAY HOURS:

Monday, July 3rd 8:30 am and 9:30 am only

Tuesday, July 4th closed

Wednesday, July 5th regular hours

STRENGTH:

Front squat

5 x 3

CrossFit WOD:

3 rds:

75 du’s

50 air squats

25 cal row