**REMEMBER TODAY CLASS @ 5:30pm (not 4:30pm)

4 Rounds:

400m Run

21 Swings 53, 35

12 HSPU

3 rounds: 15 OHS 95,65. 15 Burpees, 15 WB20 ,14

Good Luck to MT's Sue Habbe from CrossFit Montana!!!! Sue is competing in the masters division of the CrossFit Games!

AMRAP 20 MIN

15 Hang Power Cleans (115/85)

12 Ring Dips

21 Sit-ups

Have a GREAT Friday everyone and tune into live coverage of the CrossFit Games via ESPN3 and the CrossFit Games site:

athttp://espn.go.com/espn3/index

http://games.crossfit.com/finals/live/satellite

We also have a bunch of athletes competing in the "Dirty Dash" on Saturday...Have FUN and get down and dirty with it!

Do you have skills???

Skill work:

HSPU

Box Jumps

Then:

"Diane"

21-15-9

HSPU

Deadlifts (225/185)

Come in and GET SOME!!!

ATTN: Thanks to Jim, we have another donated stereo system. This one is bit more new than the last one and it has an ipod docking station. So PLEASE load up those ipods with some rockn' playlists and bring them in!!!! We are very tired of listening to the same CD's over and over again. Better yet, yesterday at class we listened to Pandora on Derek's iphone and we had a little dance party too. How much does the music we play affect your workout?? I know I need a good beat to keep me going. Post comments and let us know what you think.

"Lynne"

5 ROUNDS

Max reps Body Weight Bench Press

Max reps Pull-ups

Record your reps in each round. On pull-ups you can rest while hanging from the bar, but once you let go of the bar, you're done. No more than 2 min in between rounds.

5 ROUNDS

5 POWER SNATCHES (135/95)

10 TOES to BAR

15 DB HANG SQUAT CLEANS (40's/25's)

20 DOUBLE UNDERS

1 mile run then...

5 Rounds:

10 Front Squats 135, 95

10 KB Swings 53, 35

10 Push Jerks 135, 95

PLEASE show up for this WOD!

We will have scaled options for you.

Do not fear, FUN will be had by all!!!

TEAM WOD

Each Member 400m Sand Bag Carry 70, 50
Then 3 Rounds:
15 Two Person DL 225, 185
40 Total Burpees
then each Member Run 800m

TRACK WORK OUT WITH SEAN: MEET @ THE GYM

CINDY IS A JERK!

"CINDY"
AMRAPin 20 minutes:
5 Pull Ups
10 Push Ups
15 Squats
**Every other minute do 3 Push Jerks

HAPPY 10 YEAR ANNIVERSARY TO KERRY AND YURII

100 DU
90 SQUATS
80 SIT UPS
70 BACK EXTENSIONS
60 LUNGES
50 PUSH UPS
40 BOX JUMPS
30 WALL BALL SHOTS
20 BURPEES
10 PULL UPS

Just in case you missed it.............

FIGHT GONE BAD
....and something fun if you already did it!

2 Squat Cleans and 1 Jerk every minute on the minute for 15 minutes

4x400m sprints
*3 minute rest in between each sprint

SUPER DUPER FUN TEAM WOD!!!!!!!!!!

750m Row (each team member)
10 Total Rope Climbs
150 Total Burpees
750m Row (each team member)

3x3 Power Snatch 3x3 Push Press

40.30.20.10
Push Ups
Double Unders
Sit Ups

50 Front Squats 165, 115
*every minute on the minute stop and do 10 Box Jumps 24,20
**remaining time = squat

Skill Work: Running Form

AMRAP in 15 Minutes:
5 C2B Pull Ups
10 Power Cleans 95, 65
15 WB Shots 20, 14

Hump Day Burner!

AMRAP 25 Min

4 HSPU

6 Lunges/leg (35/45)

8 Burpee Long Jumps

10 Weighted V-Crunch Sit-ups

150m Row

Skill Work: Squat Cleans

4 Rounds:
20 Box Jumps 24, 20
20 Ring Dips
400m Run

21 DL 225, 185
30 Squats
21 Push Press 135, 95
15 DL
30 Squats
15 Push Press
9 DL
30 Squats
9 Push Press

800m Run
then...
3 Rounds:
21 KB Swings
14 Back Extensions
7 Muscle Ups
...then FUN!

2 Rounds for time:

100m Broad Jump
3 min. max rep Sit Ups
2 min. max rep Thrusters 95, 65
1 min. max rep Burpees
*2 minute rest*

Skill Work: KB work/ Snatch

Start 'em young!
AMRAP in 15 minutes:
5 KB Snatch RT 70,44
5 KB Snatch LT
200m Sand Bag Carry 70, 50

Skill Work: Rowing/Pull Ups

750m Row
30.20.10
Swings 53,35
Pull Ups
Sit Ups
500m Row

2 Squats every 30 seconds for 10 minutes

AMRAP in 10 Minutes:
TEAM WOD
Push Ups
WB Carry 20#
Box Jumps
(scoring on reps performed)

HAPPY 4th of JULY!!

The gym will be closed for the weekend and then reopening on Tuesday (normal hours). Have a SAFE AND FUN 4th!!

5 Rounds for time:

45 seconds on 15 seconds off:
SDHP 55, 75
Sand Bag Toss 35, 50
KB Swing 35, 53
Row