It’s been pretty hot this week. ¬†Props for coming out and tackling some grueling workouts. Make sure you dress appropriately, hydrate and bring a towel. Thank you!! I’ll be posting the date for our annual Summer CrossFit BBQ at my house soon. It will definitely be on a Saturday. Also, I encourage all Flex on the Beach teams to get together on the weekends and work on Flex wods together.


power snatch + overhead squat + full snatch

7 x 1 + 1 + 1

New set every 2 min. Climb in weight

CrossFit WOD:

3 rds:

500 meter row

15 power snatches 115#/75# RX+ 135#/85#

12 pull ups RX+ 6 muscle ups ring/bar