Hope y’all had a great Fourth of July weekend!

One week from today (Monday, July 14th) our three new programs will officially begin!

MetCon Class – M/W/F at 5:45 – 6:30am (included in CrossFit membership) – Coach Rebekah

Mission Strength – M/T/Th/F at 5:30 – 6:30am (limit of 12 athletes) – Coach Junior

Advanced Athlete – Morning/Evening Sessions (contact Coach Drew or Coach Nick for further details)

Keep a look out for Coach Nick’s next run of Advanced Barbell Prep for those who want to learn more about Olympic Lifting!

WARM-UP

:30 Drills (x2)

Jumping Jacks

Seal Jumps

Bar Hang

*then

200m Run

1 set of Fence Drills

20 Walking Lunges

20 Air Squats

STRENGTH

5 x 5 Front Squat @ 70-75% of 1RM (16:00)

WOD

5 RFT (16:00)

200m Run

15 Air Squats

6 STO (155/105)