1 July 2014


REMINDER:  Wednesday, 2 July, is another “Bring a Friend Day”.  During any/all of our scheduled classes at both CFL and CFK you are welcome to bring a friend or family member to try out CrossFit.   Now your friends and/or family can finally see what you have been doing.


Back Squat

3/3/3/3+ @ 70/80/90/90%


AMRAP:  15 Minutes

  • 15 Power Snatch (Rx:  115/75; S: 95/65)
  • 10 Box Jumps
  • 5 Strict Pull Ups
  • 200m Run



50 Knee Tucks in Plank Ring Hold