Wednesday June 14th

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- start together on the hour
5 minute emom
Run 100
4 burpees

5,5,5,3,1+ at 75%,80%,85%,90%,95%
Please see Mondays post on on how to approach this properly. wod listed below video



5 rounds
9 deadlifts 225/185
2/1 rope climbs (NOT legless)
12 ring dips

Extra:work your pull up strength-
Slow strict ring rows OR strict pull ups OR weighted strict pull ups
3 sets of 10