July 31st, 2014


A job well done to all the kids who came out for our Rock Climbing/CrossFit/Swimming Camp last week! These kids showed up every day with a smile on their faces with a ton of energy and positivity and they were always willing to try new challenges! You guys ROCK!!!

Run Group will meet at McLennan Park at 6pm.


Today’s WOD

Deadlifts x 3 reps every 90 sec x 5 sets – build per set


20 min EMOM

Odd: 10-15 cal row

Even: 2-3 MU’s OR 5-10 pull ups

Trainer’s Tips:  deads should be heavy, but not crush you, build up a little per set if feeling it.20 min EMOM is long so keep a solid maintainable number

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s