“DRINK YOUR WATER” It is HOTT!!

4 Rounds
200 Meter Run
10 Thrusters 135/95
7 Chest to Bar Pullups
For Time:

Join us for a fun Saturday WOD bring a friend

If you look long and hard enough, you’ll find something to gripe about. So quit looking! “give thanks whatever happens.” 1 Thess.5:17 -Max Lucado

Squat Clean Thruster
1-1-1-1-1

AMRAP 10 Minutes:
7 Power Snatch 95/65
7 Ring Dips

Safe travels to Andy and Emily, they are moving to Maryland We will miss having you at the box…

Back Squat
3-3-3-3

90 Kettlebell Swings 70/53
Everytime you stop 20 Double Under *Penalty*
For Time:

Ok so when Jenn returns home we will post the class time for *Mobility*

“Skill”
Ring Dips

5 Rounds
20 Walking Lunges (With Plate 45/25)
10 Toes to Bar
15 Box Jumps 24/20
10 Burpees Jumping over Abmat
For Time:

We would like to add a mobility class. What are your thoughts on day and time? Yes we could all use a Mobility Class…

“Air Force”
20 Thrusters 95/65
20 Sumo Deadlift Highpull
20 Push Jerks
20 OHS
20 Front Squats
For Time:
4 Burpees on the minute every minute: WOD starts with 4 Burpees

Jenn and Regan will be heading down to CrossFit Proverb for their Grand Opening. If you are interested in going give Jenn a call..

Free WOD Saturday bring a friend… Or someone you don’t like and make them suffer

2 Rounds
6 HSPU
21 Shoulder to Overhead 135/95
37 Wallballs 20/14
75 Double Unders
21 Pullups
800 Meter Run with Wallball
For time:

Yay for Friday! Open gym as always

9-7-5
Clean and Jerk 155/105
Muscle Up
For Time:

“Humility is not thinking less of yourself, but thinking of yourself less” -CSLewis

Sorry for the late post. My kids are still up and running around like it’s 7:00
“Happy Birthday to Karl” He’s 21 today…

21-15-9
800 Meter Run
Deadlift 225/155
For Time:

21-15-9
Power Snatch 115/75
Pullup
For Time:

12 Muscle Ups
Not For Time:

“Our greatest weakness lies in giving up. The most certain way to suceed is always to try just one more time.” -Thomas A. Edison

Don A. your shirt is finally done. I will pick it up and leave it at the gym…