Strength/Skill 
Back Squats 3x5  (same weight across)

WOD
A: For Time
15 Calorie Row 
15 Barbell Facing Burpees 
15 Hang Power Cleans

B: For Time
30 Calorie Row
30 Barbell Facing Burpees
30 Hang Power Cleans, 135#/95#

2nd Annual Combine - We will be hosting this years annual combine where we get together with CrossFit Roselle and CrossFit Enclave this Saturday July 12th. There will be no class this Saturday instead we will be running heats every 20 minutes starting at 9:30am. You do not have to do the WOD to attend the BBQ. If you do plan to do the WOD please rsvp for a heat assignment as soon as possible. CrossFit Enclave and CrossFit Roselle will also be RSVP'ing so get your spot.  If possible bring a small side dish or desert. Family is welcome  of course.

Strength/Skill
Back Squat 7-7-7-7-7 (use same weight across)

WOD
A: 3 Rounds For Time:
10 Overhead Squats
15 ABMAT Sit Ups
20 Kettlebell Swings

B: 3 Rounds For Time:
15 Overhead Squats 115#/80#
30 ABMAT Sit Ups
45 Kettlebell Swings 55#/35#

Happy Friday!!

Strength/Skill
Back Squat 5-5-5 (add 5 lbs to last working weight)

WOD
A: For Time
30 Step Ups
40 Push Ups
50 Singles

B: For Time
50 Kettlebell/Dumbbell Step Ups 20" (35% of BW)
100 Dynamic Push Ups
150 Double Unders
*Can be broken up into any sets and reps possible.
*One Kettlebell/Dumbbell in each hand during step ups.

New Hours Added - Starting Wednesday we have new hours. Mon - Friday 6:45 and 9am (No 9am on Wednesdays)


WOD 
Back Squat 5-5-5-3-3-3 (Adding weight to each set working towards the best effort triple for the day) 

 Then 

Every minute on the minute for 10:00 perform: 
5 DB Deadlift
5 DB Hang Power Clean
5 DB Thrusters
Suggested loading of 45% of body weight.

Good job to these guys and girls for representing at Fitober Fest 2013.