July 1, 2019
SCHEDULE ANNOUNCEMENT
Holiday Hours for this week will be as follows:
Wednesday, July 3rd
All Classes are Regular except there is NO 6:30pm Class
Thursday, July 4th
9:00am – 11:00am (CrossFit Class and Open Gym) ONLY
Friday, July 5th
9:00am, 12:00pm, and 3:00pm CrossFit Classes ONLY
Strength: Pause Back Squat
7 sets of 2
*Pause :03 in the bottom with each rep
Metcon:
3 x 4:00 AMRAP
30 Air Squats
200m Run
7 Power Cleans*
Rest 1:00 between AMRAPS
*Weights:
1st AMRAP: 165/115
2nd AMRAP: 185/125
3rd AMRAP 205/135
