The gym will be closed this Friday, July 13th due to the CrossFit holiday that is The CrossFit Games.

Ryan Lee finished 2nd place at the Legendary Competitor 5k CrossFit Challenge on the 4th of July.  Congrats Ryan!

Workout of the Day
Strength of the Day Med Ball Cleans
Level 1:

3 Rounds:

100 Jump Rope
25 Sit-ups
20 Med Ball Cleans
15 Ring Rows
10 Push-ups 

Level 2:

3 Rounds:

150 Jump Rope
40 Sit-ups
30 Med Ball Cleans, 10 pound ball 
20 Ring Rows
10 Pike Push-ups 

Level 3: 

3 Rounds:

50 Double Unders (sub 150 J.R.)
40 Sit-ups
30 Med Ball Cleans, 14 pound ball
20 Pull-ups
10 Pike Push-ups

Level 4:

3 Rounds:

50 Double Unders
40 Sit-ups
30 Med Ball Cleans, 20 pound ball (female rx 14#)
20 Pull-ups
10 Handstand Push-ups