Deadlift Max.

Then AMRAP 20 min 2 Muscle ups, 4 HSPU, 8 KB Swings (55/70#), 200m Run

Beginner WOD:  5 rep Deadlift Max. Then AMRAP 20 min 2 pull ups, 4 Dips, 8 KB Swings (55/70#), 200m Run

Rest.

Reminders:

Friday KWWL will be filming the 8:45am class.

Saturday is the competition. Anyone planning to volunteer please be there at 7am.
We will be holding 7am class as normal Saturday.

Monday July 4th we will be closed for Independence Day.

Max Bench/Overhead  Press.

Then. “Annie” 50-40-30-20-10 Dbl Unders, Sit ups

Beginner WOD:  5 rep Max Bench/Overhead  Press.

Then. “Annie” 50-40-30-20-10 single Unders, Sit ups

Max Back Squat.

Then “Kelly” 5 Rounds for time of 400 M Run, 30 BJ’s (20/24), 30 Wall Balls (14/20) 10′

Beginner WOD:  5 rep Max Back Squat. Then “Kelly” 3 Rounds for time of 400 M Run, 30 BJ’s (12/20), 30 Wall Balls (14/20) 8′

Everyone-

We will be hosting an Olympic Weightlifting meet and CrossFit Competition on July 2nd.  You are welcome to participate in either or both parts of the competition and we encourage EVERYONE to sign up!  Sign up forms are by the front door with more information!  Let us know if you have any other questions after reading over the form.

-Sarah

Announcement:  KWWL WIll Be Filming Tomorrows 8:45 Class!

Max Snatch/Clean & Jerk

15 Rope Climbs For Time

[youtube=http://www.youtube.com/watch?v=1kXe-EZCe8Y&feature=channel_video_title]

CrossFitters-

Just a reminder that tomorrows classes will be held at the Dike swimming pool.  Classes will be at 7:30 and 8:30…should be fun!

Front Squat Clusters 2x1x3 @90%.

Then, 3 rounds for max time, hold 75% body wt. over head, parallel front squat, top of deadlift.

Beginner WOD: Front Squat Clusters 3×5 @90%.

Then, 3 rounds for max time, hold 50% body wt. over head, parallel front squat, top of deadlift.

Anyone interested in running this Sunday in the Sturgis Falls 5K please let me know. A group of Firefighters and supports will be running to raise money for Cystic Fibrosis.

Mary Brown and Tiffini Kieler volunteered their talents to make shirts for the event. If you would like one we have 40 being printed this week in various sizes and more can be ordered through Mary. They are $15 each and the proceeds go to the cause.

Here is a link to the story and donation page. Please take a minute to read, donate, and forward on to family and friends. Every penny counts.

http://www.cff.org/Great_Strides/ShaneFarmer5729

Thanks everyone for you support!!!

Farmer

Announcement:  For The Next Couple Thursdays There Will Be Movement Clinics From 4-6pm.  Also, We will be having a swimming WOD Saturday Morning in Dike! We will have the pool to our selves that morning so Stay tuned for details!

Back Squat Cluster  2x1x3 @90%. Then, For Time Run 1 mile, 200 Walking Lunges, Run 800m, 100 Walking Lunges

Beginner WOD:  Back Squat Cluster  3×5. Then, For Time Run 800M, 100 Walking Lunges, Run 400m, 50 Walking Lunges