FRIDAY

It’s going to be hot and sunny on Saturday for Murph. The 8 am class is full and has been full for a few days, so do not come in if you did not sign up for that time slot. The 9 am still has about 3 slots left. We’ll be having a cookout that morning as well. I’ve been posting this over and over for the last few days so … if you do not look at the blog you are missing out on important stuff going on at the gym. In addition, the gym will be closed on Sunday and Monday. I’m not sure why everyone is so scared to come in and do this. I’ve told you all that there will be modified wods posted as well to make it work for everyone. If you made a donation and bought a t shirt for my friend Chris Raguso, please wear it and know that all donations went to his wife and two little girls. I’d love to take a picture and send it to his wife.

STRENGTH:

Deadlift
Heavy Set of 3

3/3/3/3/3

METCON

OPEN & PERFORMANCE
“Smooth Criminal” 
AMRAP 16:
60 Double Unders 
30 Wallballs (20/14)
15 Deadlifts (245/165)

FITNESS
“Smooth Criminal” 
AMRAP 16:
120 Single Unders 
30 Wallballs (14/10)
15 Deadlifts (165/115