Monday
WOD
Complete the following for time:
400 Meter row
50 Front squats (M: 135 lbs, W: 95 lbs)
400 Meter run

Every time you put the bar down during the front squats, you must complete 10 deadlifts.

CF LITE
Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Hand-release push ups
15 Sit up wall slams with med ball

Brian and Robert moving the pull-up rig?

Brian and Robert moving the pull-up rig?

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ATTENTION
Due to our limited 4th of July schedule the Free Community Workout for this weekend has been CANCELED. We have moved it to the following Saturday, July 12th at 8:00am.

Limited 4th of July Schedule
Friday, July 4th: Open Gym ONLY 7am – 11am
Saturday, July 5th: CLOSED
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