Can you believe that we are already HALF-WAY through 2014?? Time flies when you’re having fun (read: CrossFitting)!

*************Quick Heads-Up: For the first time ever, we will be fully closed this coming Friday and Saturday in observance of the July 4th holiday. HAVE FUN!***********

A. Skill:

Body Control 101, Part 1

Hollow Hold w/ Feet Anchored
Arch to Hollow Med-Ball Throw
Hollow->Arch->HOLLOW Swing

B. MWOD:

Back Extension – 3 x 15ea

C. WOD:

9min AMRAP –

9 Deadlifts (185/135)

9 Box Jumps (24/20)

9 Ring Dips