Open Gym 11am-2pm On Ramps 10am-2pm Yoga 10:15am-11:15am Good Luck and Good Times to Coach Holly and Jeremiah who will be competing in the ‘Mercia Games at CrossFit Castlewood from 8am to 3:30pm
For time: 1mile run 50 Burpees 800m run 40 double unders 400m run 30 Cals on Rower 200m run 20 Box Jumps 100m run 10 Broad Jumps Post time to comments.
2 rounds Banded Russian Kettlebell Swing 33 reps, 1 pood 3 reps Bar Muscle Ups Post time to comments.
3 Rounds 20 Double Unders 20 Wall Balls, 20#/14# 20 Snatches, 115#/85# 20 Handstand Push ups Post time.
4 Rounds 30 Pull ups Shuttle Run 50m, 4 lengths Post time to comments.
5 Rounds Shoulder to Overhead 2 reps, 185#/105# Back Squat 7 reps, 185#/105# Power Clean 7 reps, 185#/105# Deadlift 14 reps, 185#/105# For time. Post time to comments.
Rest Day Closed
Closed for Holiday
JULY 4th CROSSFIT DOG FIGHT HOLIDAY HOURS! FREE WOD OPEN TO THE PUBLIC! 10am to 12pm First 5 New Members to Enroll get 30% off of “ON RAMP” package. “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters Post time
Crossfit Dog Fight First CFDF Healthy Eating Challenge Become a healthier you! All CrossFitters enjoy a little competition so why not get a jump start on your healthy eating by competing against your friends. Whether you are an avid health food eater or having trouble getting started, join us and