Happy Birthday Jen Thompson

200m run
21 Burpees
21 KBS (70#/53#)
400m run
21 KBS
21 Burpees
200m run

Coaches Challenge
Double the run’s to 400-800-400

Back Squat
1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes

3 Rounds
As Many Reps As Possible
60 seconds at each station – 30 seconds of rest
Thrusters (105#/75#)
Toe To Bar
Row for Calories

June 28-29 We will host our 3rd Annual CrossFit competition, Leave No Survivors!  Sign-ups start this week and we also need volunteers as well.  This year volunteers will receive a T-Shirts, Lunch and a gift from Progenex.  Sign up early and come enjoy the Friday night under the lights at the Sky View Football Field on the 28th and then back at the box on the 29th.

Happy Birthday Coach Ryan

Great stuff happening at the BOX this week. TON’s of PR’s on DT on the 17th. Great work everyone. Saturdays WOD will be at 7:30 am.

We officially graduated our first foundations class, so look for these great new team members to be joining in a regular class soon!  Congrats to this fantastic group.  They’ve worked hard and we be a great addition to our CrossFit family. Don’t forget our next foundations class starts on the 20th.  This is really the best and safest way if you’re nervous about joining to start CrossFit.

And Last but not least CONGRATS to Gina and Brandon Spackman on the arrival of their new baby two days ago. (in case you missed her Gina’s last WOD at the box was less than 36 hours before delivery!) It’s a girl and she is 7 lb 6 oz and 19 inches long.  Mom and Baby are both doing well.

15 min AMRAP
150 m Sandbag Run
21 Sit-ups
12 Pull-ups