WOD

Jake C

“Holleyman”
30 Rounds:
5 Wall balls (20/14)
3 Handstand push-ups
1 Power clean (225/155)

Box Brief:
We only have three classes today! Classes will be at 7am, 8:30am and 10am.

Sam D

Marie

“Death Row”
For Time:
2000 Meter Row
EMOM – 4 Burpees

Box Brief:
Bring A Friend Day is this Thursday!

We only have three classes this Tuesday for 4th of July. Classes will be at 7am, 8:30am and 10am.

David K

Brett

“DJ Roomba”
4 Minute AMRAP:
30/20 Calorie row
15 Burpees over bar
Max effort power cleans (135/95)
4-minute rest

4 Minute AMRAP:
30/20 Calorie row
10 Burpees over bar
Max effort power cleans (155/105)
4-minute rest

4 Minute AMRAP:
30/20 Calorie row
5 Burpees over Bar
Max effort power cleans (185/135)

Box Brief:
There are only a few spots left for the weightlifting clinic this Saturday!  The start time is 11:30am and the cost is $20.

Lexi

Kristine

Every 90 Seconds for 15 Minutes:
1 Power snatch
1 Squat snatch
2 Overhead squats

Box Brief:
The weightlifting clinic is this Saturday at 11:30am.  Sign up sheet is at the front desk. Cost is $20.

We will only have three classes next week on The 4th of July. To celebrate our Independence we will be doing the Holleyman Hero workout. Classes will be at 7am, 8:30am and 10am.

Mindy

Steve G

“Hell on Wheels”
10 Rounds:
30 Double Unders
10 Dumbbell Lunges (50s/35s)
1 Deadlift @ 85% of 1RM

Box Brief:
We will only have three classes next week on The 4th of July. To celebrate our Independence we will be doing the Holleyman Hero workout. Classes will be at 7am, 8:30am and 10am.

Frank

Zach

Box Brief:
Welcome to the Sunday blog!  I hope you like to read, because I have a treat for you.  Every six months or so I sit down and I reread some of my favorite CrossFit Journal articles.  Most of those articles just so happen be written by CrossFit founder Greg Glassman.  What I’ve found is a compilation of some of his best articles.  I recommend starting with “What Is Fitness?” and going from there.  As always, enjoy!