Monday, June 3rd, 2013

Announcements:  There are several additions to the summer schedule.  You can read it here or check out the schedule page.  Starting immediately:  1) CrossFit Kids Class times on Monday and Wednesday are changing from 4:15 and 5:15 start times to 4:30 and 5:30 start times.  2) There will be a new adult WOD class On Tuesday and Thursdays beginning at 11:00.

Starting on June 10th:  1) Several summer Kids classes are being added.  Preschool will be held on Tuesdays and Thursdays from 9:30-10:00.  2) Teens Class (Varsity) will be on Tuesdays and Thursdays from 10:00-11:00.  3) A new Kids class 5-9 yr olds is being added to Monday and Wednesday.  4) A new kids class for 9-12 year olds is being added on Tueday and Thursday.  Exciting growth is taking place and it's going to be a busy summer!

Lastly, the Olympic Lifting Seminar taking place in our box on July 13th and 14th is SOLD OUT!

Weekly Warm up:  10 Hollow Rocks, 10 Wall Balls, 10 Strict Pull Ups, 20 Double Unders

Strength:  Single Arm Overhead Squat w/KB or DB 3x10-12

WOD:  For Time

20 Front Squats (135/95)

40 KB Swings (2/1.5)

60 Box Jumps (24/20)

40 KB Swings

20 Front Squats

REC:  100 Partner Burpees, alternate each one.