CROSSFIT KIDS has a FREE Trial Class Tomorrow (Wednesday) at 10:00am.  If you’re interested in getting your child signed up for CFK this summer, come try out a class! Take note below, these changes/updates will take effect Next Monday, June 30th, the first day of classes at the new gym! CrossFit Class Memberships – ALL

WARM UP 400m Run 30 Jumping Jacks 30 Seal Jumps 30 Lunges – Total 30 Air Squats 5 Burpees Barbell Warm-up SKILL Snatch Position 1-2 Transition and Practice WOD 5:00 to Complete Each of the Following 1) 35 KBS (32/24) 400m Run 2) 35 Burpees 500m Row 3) 70 Air Squats 400m Run

This week will be our last week on Rector Street!  Starting Monday, June 30th, we will be at 8842 Broadway!  We will be moving all weekend starting at 4pm Friday.  Any help will be greatly appreciated! WARM UP 400m Run Plyos STRENGTH 7×3 Touch and Go Power Cleans WOD 12min AMRAP 10 Wall Ball Shots

We are 1 week away from our move! A couple of reminders: – If you have anything stored at the gym (gear, supplements, etc.) please take them home!  We are not responsible for personal items that get lost in the move.  Take care of this ASAP! – There will be NO EVENING CLASS on Friday 6/27!

In case you didn’t notice… We’ve started the move! Our pull-up rigs were taken over to the new facility and will be fully installed later this week. You will slowly start to see some things move over, then next Friday, June 27th we will be moving EVERYTHING!  That day we will cancel evening classes and ask

WARM UP 200m Run Burgener Warm-Up Barbell Warm-Up SKILL 3 Rep Snatch Touch and Go or Drop and Reset WOD 12 Min AMRAP: 10 KB Snatch (24/16) 10 Russian Twists w/KB 10 LHPU

WARM UP 400m Run 2x: 10 Air Squats 10 Lunge to Instep 10 Gate Swings 10 Push-Ups STRENGTH Back Squat 3x :30 ME Reps @ 80% of 1RM 2:00 Rest Between Sets WOD 4 Rounds For Time: 400m Run 7 Bears (135/95)

WARM UP 5:00 Jump Rope 3x Cindy MOBILITY Coach’s Choice WOD ME EMOM for Reps 3 Rounds 1. DU 2. WBS (20/14) 3. Mountain Climbers 4. Plate G2O (45/25) 5. Rest

WARM UP Everett Warm-Up ENDURANCE 3x 500m Row WOD 400m Run 30 LHPU 200m Run 20 Pull-ups 200m Run 20 Pull-Ups 400m Run 30 LHPU

WARM UP 200m Run PVC Warm-up Barbell Warm-up SKILL Snatch Positional Work – Ground WOD 21-15-9 Overhead Squat (95/65) T2B