Wednesday
WOD

CF WOD:
Take 10 minutes to work up to a 1RM front squat.

EMOM for 20 Minutes:
Odd: 3 Front Squat (use 80% 1RM)
Even: 5 Toes to bar

CF LITE:
AMRAP in 15 minutes of:

5 L-Pullups
10 Box Jumps
15 Wall Balls (M: 20 lbs, W: 14 lbs)

SAM_______________

2013 CrossFit Games Related Schedule Changes
Friday, July 26th
6:00 AM Fundamentals – Cancelled
3:00 PM CrossFit – Cancelled
7:00 PM CrossFit – Cancelled

Saturday, July 27th
8:00-10:00 AM Open Gym – Cancelled

All other classes will run as usual including the Kickboxing classes.

Silver level tickets are still available for purchase here.
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Thursday, July 18th: CrossFit Swim @ 6:00 PM – 8 Spots
Tuesday, July 23rd: CrossFit Swim @ 6:45 AM – 9 Spots
Tuesday, July 23rd: Olympic Lifting @ 6:00 PM – 3 Spots
Thursday, July 25rd: CrossFit Swim @ 6:45 AM – 9 Spots
Please sign up to be guaranteed a spot!