7.4.16 Workout of the Day

10/23/13: Sgt. Dan Clark performs "God Bless America" during the seventh-inning stretch

Happy 4th of July!

Wear your Red, White, and Blue today!

CrossFit and ICT

General WU: Coaches Choice

Specific WU:400 m run +3x5 ascending to PC weight+

10 reps/movement

WOD: “7/4/1776”

7 Rounds of:

4 Power Cleans (225/155)

17 Push-ups

INTO

76 Wall Balls

Cash in or out with 1776 m run

* Please share barbells to save space and equipment if you like.*

* ALL ICT'ers will scale the PC to DL(225/155)*

Class Schedule:

830 and 10 am

Kids Class: 10-11 am