***REMINDER!!! There will not be class at 8AM this Saturday (7/7) and no class on Sunday!  There will only be a 9AM class tomorrow! 7:30pm Classes will continue on Tuesday & Thursday Warm-up: 4 Rounds 200m Sprint 1 Round Of Cindy 2 Rounds of: 10 Scorpians 5 Downward Dog to Cobra Strength WOD: “Grace” 30

Warm-up: Run/Plyos Mobility Form Roller Banded Stretch Lacrosse Ball WOD: “Deck Of Death” With A Partner, complete the deck Jokers  =   15 Burpees Spades  =   Wall-Ball Shots Diamonds  =   Toe-to-bar Clubs  =   Box Jumps (24/20) Hearts  =   Lift Hand Push-ups *1 partner runs 400m while one partner flips the card,

Reminder: there will be no CrossFit Kids Thursday July 5th. Thank you for your support! Warm-up: 400m Run 3 Rounds: 20 Pushups 20 Squats 5 Burpees 20 PVC Pass Throughs Endurance WOD: Partner Run/Row With a partner: 12 Minute As Far As Possible *while one partner rows the other must run. Partners can switch off

***No CrossFit Kids Classes this week, but we will be back next week! Warm-up: Ladder Drills Skill: Kettle-bell KB clean and 1 Arm swing WOD: Complete For Time: 40 Kettle Bell Clean & Press (24/16) 20 Hollow Rocks 40 Kettle Bell Swings 20 Hollow Rocks 40 Kettle Bell Clean & Press 20 Hollow Rocks

BUY-IN: 400m Run :30 Drills (x 2) – Jumping Jacks – Squats – Seal Jumps – Good Morning – 1:00 Stretch 200m Run Strength WOD: 2 x 5min Back Squat (2:00 rest between) ***In teams of 3, two partners hold the bar up like a rack, the third is squatting.  When the squatter gets tired,

Buy-In: 3x 200m Run 20 Jumping Jacks 15 Air Squats 10 KBS (24/16) Strength: 8×2 Clean and Jerk at 75% (20 Minutes) WOD: For Time: 800m Run 30 Deadlifts @ Body Weight 30 Burpees + 2nd Jump 60 LHPU 200m Run

****Next weekend (THE WEEK AFTER THE 4TH OF JULY), we will be having ONLY 1 CLASS ON SATURDAY @ 9:00am (JULY 7TH) AND NO CLASSES ON SUNDAY (JULY 8TH)!   Enjoy the weekend with your family and friends and celebrate the 4th of July since it’s mid-week this year**** Buy-In: 500m Row :30 Bar Hang 30

Buy-In: Sprinting Plyos: -Ham -Quad -Hips -Calf Endurance: 2 Rounds of: 200m-400m-600m *Rest Walk Time (20 mins) WOD: Every Minute For 10 Minutes: 5 Thrusters 7 Pull-Ups *Finish round you stop on, then perform 15 burps for each minute that round

Your bar should never be light enough to do this: [youtube=http://www.youtube.com/watch?v=FHGY-Ez3ePQ] Buy-In: Outdoor Plyos Skill: Atlas Stones! WOD: 12 Minute AMRAP: 6 Hang Squat Cleans (135/95) 12 Box Jumps (20) *Alternate with Partner. So partner A does HSC, then B does HSC

 Reminder: Coach Renee is back in action, so CrossFit Kids is back on tomorrow. Pups (Ages 3-5)- 3:45-4:05 Cubs (Ages 5-10)- 4:10-4:40 Tigers (Ages 10-12)-4:45-5:15 Buy-In: 5 Min Jump Rope Strength: 3 Sets: Max Push-Ups Max Pull-Ups ***Pull-Ups Immediatley Follow Push-Ups (10 Min Cutoff) WOD: 200m Run 12 Squat Snatches (115/75) 40 Wall Ball Shots