WOD

Three rounds for time of:
21 Front squat (95/65)
40 feet Handstand walk
30 Abmat sit ups
40 feet Handstand walk

Team WOD

Teams of 3:

20 Min AMRAP

1 person runs around building

1 person does squat cleans (95/65)

1 person does abmat sit ups.

Person who ran takes place of person doing cleans. That person moves to sit ups and person doing sit ups runs. Score is total reps of all exercises completed.

WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

WOD

5 rounds for time of:
5 Overhead squat, (135/85)
10 Toes to bar
15 dumbbell Hang squat clean (40/30)
20 Double-unders

WOD

AMRAP 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, (20/14)
15 Kettlebell swings, (1.5/1)

Dont forget foundation special ends July 31st so tell all your friends to come try CF now and save $100.

“Jeremy” is one of CrossFit’s “Hero” workouts. It is one of the rare hero workouts not named after a fallen soldier.

Three year old Jeremy Bloniasz lost his life in a tragic accident on July 6th 2006.

WOD

“Jeremy”

Three rounds,

21-15- and 9 reps, for time of:
Overhead squats (95/65)
Burpees

Today at 11 we will be cleaning and painting the new box. If you are available I would love the help. Thank you to everyone that already said they would be able to help.