Monday, 07.20.2015

ANNOUNCEMENTS

• It is going to be HOT on Monday, please make sure you hydrate properly all day and bring plenty of water with you to your workout! 

• A friendly reminder when you are purchasing water or Kill Cliff to write down your name on the sheet, the item(s), and how you would like to pay. If you are paying in cash, please pay at the time you take the item. 

• Bring a Friend Day is Tuesday, July 28! Bring your family/friends who are interested in CrossFit! We will be rolling out a referral program soon, details to follow!

• Join us on Saturday, August 8 at Incontro Upstairs at 7pm for CFTC’s 3rd Anniversary Party! All are welcome!

• Don’t forget to register for the Summer Sizzler In House Throw Down! It is on Sunday, August 23 and $20 to register. It is friendly for all experience levels and we make the teams. Sign up at the front desk. 

STRENGTH

Back Squat 4×2 across @ 75% 1RM

WOD

Every 2 minutes until failure (20 min max)

200m Run

5 Front Squats (185, 115)

7 Lateral Burpee Bar Hops