Friday June 16

Last week to order your awesome flag shirts. Also please put a current email address on the sheet at the desk this week.
Do you know we offer personal training? CrossFit classes are group training so if you are looking for some one on one time some sessions might be right for you. If you fit into a category below personal training will work for you.
—-a beginner looking to learn skills faster in a one on one setting—-
someone struggling with nutrition who needs time (and accountability) with a nutrition coach—
someone who wants one on one time with an Olympic Weightlifting Coach to fine tune their lifts or learn them faster—
–an advanced athlete looking for that elusive muscle up or other advanced skill–
To see our personal training packages click here

Warm up
3 round
pull ups, push ups, squats

Strength- Bench Press
5,5,5,3,1. Same percentages as all week.

Wod-20 minutes
Row 1500 for a buy in
Then amrap
10 wall balls
10 toes to bar (or 15 sit ups)
******Every minute on the minute coach will yell BUUURRRPPPPEEEESSSS********
IF you are off the rower doing the Amrap STOP what you are doing and perform 3 burpees then continue on where you left off.
Score for this wod is amrap