WEDNESDAY

This Friday there will be no 7:30 am class.  Also, the Saturday 10 am weightlifting class will cancelled for the rest of the month of August. Open gym will still be held at that time. This class will resume in the Fall when everyone is done taking their Summer vacations.  Flex on the beach teams, feel free to use this time to come and train together.

Woody

Brian

STRENGTH:

pendlay row

5 x 5

CrossFit WOD:

100 double under buy in (singles are 3:1)

5 rds:

10 deadlifts 225#/155# RX+ 255#/185#

10 burpee over the bar

EXTRA CREDIT:

max bar or ring muscle-ups 5 min