Thursday, July 30

We have quite a few teams signed up for the Babes and Bros competition at CrossFit Grand Rapids on August 15. We are encouraging you all to find a partner and do this competition. No pressure, we will have a lot of support there and you can find out what it’s like to compete without worry about winning. If you’d like to sign up let us know ASAP and we can help find a partner. They’ve already announced two of the workouts and you can find more info here.

Since we are trying to get a lot of us there to compete we will be closed on August 15. If you want to workout, join the competition. If you don’t, come down and cheer everyone on. We always have a blast at these competitions win or lose. We certainly have the most fun!

Workout for Thursday, July 30
Front Squats + Back Squats
5 FS + 9 BS @ 75% of FS
4 FS + 8 BS @ 80% of FS
3 FS + 7 BS @ 85% of FS
2 FS + 6 BS @ 85% of FS

5 Rounds For Time:
9 Hang Power Cleans (95/65)
9 Thrusters (95/65)
Run 200m with Slam Ball