Wednesday, June 17

Hey guys, just a reminder of what’s coming up this summer. We’ve got a lot of fun stuff planned and we want you all to be there so get these things on your calendar!

Wednesday, June 24 – Wednesday FriendsDay – Bring a friend that has never tried CrossFit

Saturday, July 11 – Whitecaps game – Game starts at 7 pm. There will be a sign up sheet soon.

Saturday, July 18 – Beach WOD at Grand Haven – WOD will start at 9:30 am at Grand Haven State Park. Then we can hang out on the beach for the rest of the day!

Saturday, July 25 – Andersen’s Fundraiser – We will kick it off with a workout at 9:30 am and after that we will have lunch, watch the CrossFit Games and have some fun. Also, for the fundraiser we are going to have a raffle and silent auction. We have some items that have been donated so far, but we are looking for more. If you have anything you can donate, even your time, we would love to have it. There will also be t-shirts available to pre-order for this event and all proceeds will go to the Andersens.

Saturday, August 1 – Tubing down the Rogue River

Workout for Wednesday, June 17
Front Squats, 1 Set Every 2:30
1X5 @ 80%
5X3 @ 85%

10 min AMRAP
3-6-9-12….
Ring Dips
Sumo Deadlift High Pulls (95/65)
Ball Slams