7.4.18 Workout of the Day

Happy 4th of July of July

Box Brief:

-Today we will have a 715 and 830 AM class.

-There will be no Kids Camp today.

-Childcare will be provided for the 830 AM class.

-Please wear your red, white, and blue today.

-In honor of July 4th, this week we be HERO WEEK. This is a tradition we started last year to honor those who have fought for us, our country, and our freedom.

-All classes will convene on the CrossFit side and break off after mobility.

CrossFit and ICT

1. “7/4/1776”

7 Rounds of:

4 Power Cleans (225/155)

17 KBS (53/35)

INTO

76 burpees

Start or Finish with 1776 m run or row

-Please share a bar-

-ICT: sub in Deadlift for the Power Cleans, please see coach for DL #-

2. Midline: Coaches Choice

The Fourth of July—also known as Independence Day or July 4th—has been a federal holiday in the United States since 1941, but the tradition of Independence Day celebrations goes back to the 18th century and the American Revolution. On July 2nd, 1776, the Continental Congress voted in favor of independence, and two days later delegates from the 13 colonies adopted the Declaration of Independence, a historic document drafted by Thomas Jefferson. From 1776 to the present day, July 4th has been celebrated as the birth of American independence, with festivities ranging from fireworks, parades and concerts to more casual family gatherings and barbecues.