No yoga this Friday, July 3rd. Enjoy the holiday weekend!
July 4th Saturday hours 8-11:30am
no formal classes, arrive no later than 10:30, but if you all show up at 10:30 you may have a long wait for a rower……. If you show up later than 10:30 just know then gym will close most likely before you finish, sorry…. its a holiday 🙁
We are doing the triple 3
—300 Double under
—3 mile run (onto trail)
we will continue starting athletes as rowers become available.
Please know that we CANNOT watch your children while you run. You are welcome to scale the wod as needed to accomidate your situation.
The Scaled option will be:
1 mile run
for those substituting singles in the wod you will do no more than 600 reps
If you drink Friday night, are dehydrated, no sleep whatever just stay home, same as “murph”
CrossFit Bel Air – WOD
Spend some time mobilizing hips and shoulders
Forearm to Instep
Close the Gate
Leg Swings in All Directions
30 sec Goblet Squat
Empty Bar Warm Up
5 Hang Power Cleans
5 Front Squats
5 Strict Press
Fran will start no later then the 30 min mark of class.
Thrusters, 95# / 65#