***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

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

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

***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

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

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 @

****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

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

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

 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