5k

Reminder: we have a 5k at long leaf trace July the 18th! It's 20$
for the entry fee. There will be prizes for the winners and tee
shirts for everyone. Please come out and support your local
neighborhood crossfit!

Tuesday:
Row 2000m then rest however long it took you to row.
Row 1000m rest
Row 500m

Monday

Pick a Girl or a Hero out of the Hopper deck.

Warm up: 100 side straddle hops
Wod: 21-15-9

Kbs
Burpee
K2E

It's a sprint. KILL IT!

We have a 5k coming up on July the 18! We want all crossfit members
to come out with there crossfit shirts and have a good time. Get with
Steve for more info. Please come out!!

rowing up stream with out a paddle

Cash in: Bear Crawl, and hop step shuffle

WOD: row 300m, 30 walking lunges, 30 jumping pull up. 5 rounds.

Cool down: max on one set up chest to floor push ups

Strong or Weak it's your choice.

Some people tend to think crossfit is only about getting "lean". On
the contrary, we have a real concern with strength. We are not just a
place to get in cardio. So, on days like today where we have a
strength WOD, take full advantage of the opportunity to go heavy. Our
goal is to build Monsters. Here's to becoming a monster!!

4x3 shoulder press
3x3 push press
3x3 push jerk

The modified bear

7 power clean
7 front squat
7 push press
7 back squat
7 dh pullup

Do this complex 5 rounds resting 1-2 min between rounds. Try to go up
on weight each round. Remember, only you can prevent forest fires.