This old hero’s still fightin’ too!
**Announcements**
- July 4th Schedule: We will be open on July 3rd from 8am-noon for open gym only, closed on the 4th, back to normal on the 5th.
CROSSFIT
S&P Cycle: squat – PULL – press – pull – off
A. clean & jerk: 1.1.1 x 4 sets; rest 3 min
B. AMRAP in 12 min:
- 3-6-9-12-15… strict pullups
- 3-6-9-12-15… heavy ground to shoulder (stone > sandbag > slam ball)
CSPORT
A. “DB DT”
5 rounds for time
12 DB DL
9 DB Hang Power Cleans
6 DB shoulder to OH
B. For Time:
Block Run
21 K2E
21 Wall Balls
21 Box Jumps
400m Run
15 K2E
15 Wall Balls
15 Box Jumps
200m Run
9 K2E
9 Wall Balls
9 Box Jumps
Class WOD
A: 245#
B: 4 rds + 10 pull-ups @ 150# sandbag
Class WOD
A. 195
B. 4 Rds + 17 reps at 100#