This week classes will be on our normal schedule. If you sign up for a class a trainer will show up too. Next week will be different, however. On Monday, July 30th classes will be our normally scheduled classes, including the last day of CrossFit Kids. Then, Tuesday, July 31st thru the next Monday, August 6th there will be a group of “door openers”. I have arranged for people to come in for you at 5am, 8am, 4pm, 5pm and 6pm. There will be no 6am or 7am classes for that time only. The door openers will all have access to the sign-up list and will come only if someone has signed up. If something happens that you can’t make it to the class you signed up for, you should call/text them as soon as you know you aren’t going to make it. There will be a list on the white board with their numbers that you should make sure you have accessible.

This week we have another birthday wod! Kristy’s birthday was last week but we are “celebrating” with her this week. Hope it turns out to be as fun as it looks on paper.

MONDAY 7-23-18
For time:
1 K Row
800 M Run
1 K Row
1 Mile Bike
1 K Row

TUESDAY 7-24-18
Kristy's B-Day WOD (7-17-80)
For time:
3 Rounds of:
7 Tire Flips
17 Sledge Hammers
1 Rope Climb
38 Squats
7 Handstand Push-ups
17 Wall Balls (20,14)
800 Meter Run

Strength WOD: Deadlift
5 Rounds for time:
15 DB Split Cleans (40,25)
21 Pull-ups

THURSDAY 7-26-18
7 Rounds NOT FOR TIME:
15 Hip and Back Extensions
3 Muscle-ups

FRIDAY 7-27-18
Strength WOD: Back Squat
Death by: Back Squat @ 50% of work weight

SATURDAY 7-28-18
Open Gym from 8 to 10am

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