Congrats to Shannon Zweber for completing the CrossFit Level 1 Cert
A few announcements, bring a friend day will be Thursday, Friday, and Saturday. Thursday class will run 6am, 5 and 6pm there will be no open gym.
Saturday will be the one year anniversary party starting at 4pm. Some more info will be put out this week.
For those of you wishing to squat in the morning, please txt me your email and I will email you the program tonight. We will be starting around 4:10am.
Gold: Back Squats 7×7. Then, 3 rounds for time of 30 Box Jumps (20) and 30 Kettlebell Swings (35/55). Time Cap 12min.
Silver: Back Squats 7×7. Then, 3 rounds for time of 30 Box Jumps (20) and 30 Kettlebell Swings (25). Time Cap 12min.
Endurance: 2mile run then 50 air squats for time.
Competitor: RX, Parralet walks with chain x5, 3 rounds for time of 20 Handstand Push Ups and 300yd shuttle run.
BWC: -7 Reps BF Sit-ups