FRIDAY

Next week the 7:30 am class will be open gym on Wednesday and Friday. There will be no coach on the floor on those days. Starting the week after on Monday, July 13th anyone who plans to attend the 7:30 am class will have to check in the night before by 10 pm on The Box HQ and sign up.  If no one is signed in for class, the gym will not be open at 7:30 for that day.

I’ll be announcing holiday hours for Saturday, July 4th next week.

STRENGTH:

Deadlift

70% x 2

75% x 2

80% x 2

85% x 2

2RM

CrossFit WOD:

4 rds:

500 meter row

50 double unders (150 s)

400 meter run

LEVEL 1:

4 RDS:

300 meter row

50 singles

200 meter run

PLEASE practice your double unders!!! Here’s a video that has some helpful tips …