Friday 7/18

Sign up for the RedZone In-House Comp at the front desk. Put your name down and if you're doing scaled or RX division. 

$25.00 per person and party afterwards.

Also, the sign up sheet for the bus to Coach Kris' first match in Boston is on the front desk. Please sign up if you want a seat. $30.00 per person. 

Last chance for kids to sign up for CrossFit kids camp session 1 is this weekend. Session 2 starts Aug. 11th.

DON'T FORGET TO ORDER YOUR CUSTOM FIT MEALS! By the way, they also have hands down the best protein bars ever! 

Fitness:
A. Front Squat x 2 x 6 sets @ 23x1 tempo
B1. Clean Grip RDL x 5 x 3 sets
Rest 60 sec
B2. Ring row x 7 x 3 sets w/ 2 sec pause at top
Rest 60 sec

+

10 min AMRAP
15 pull ups
10 hang squat cleans 95/65#
5 burpees

Performance:
A. Front squat x 2 x 6 sets @ 23x1 tempo
B1. Clean grip RDL x 5 x 3 sets @ 90% max clean
Rest 60 sec
B2. Weights strict pull ups x 5 x 3 sets (pause at top)
Rest 60 sec

+

10 min AMRAP
15 CTB pull ups
10 hang squat cleans 135/95#
5 burpee lateral bar hops