ATTENTION: NO regular CrossFit class this Friday at 6:30pm, Basics Only.  Sorry for the inconvenience.

The BBQ will be this Saturday at 11am at our house.  (Our address will be up at the gym)  We will provide food and beverage.  If you want something special to drink or only like a particular beer (you know who you are), please bring what you like.   Your families, including children, are welcome.  Let me know if you will be attending either via facebook or email.  Thanks and I look forward to seeing you all and giving our thanks for being part of our team.

Wednesday’s WOD:

Clean and Jerk (can be power clean/push jerk):  3 sets of 10 reps unbroken.  Rest 1 min. between rounds.  wt: 45kg, 30kg.  UNBROKEN: means no hands off the bar at any time.  It’s touch and go at the bottom.  Please do not dump the last rep.

Then:

3 Rounds For Time:

30 Double Unders

10 Ring Dips

*modify dips as needed and as always, do as many double unders as possible.  Doing them makes you better!

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