Wednesday, July 16

We have a couple of teams competing this weekend at the Battle of the Sexes in Rochester Hills. Tom and Shaun are representing the men and Cori and Meghan are on the ladies team. Make sure you wish them the best this week and if you'd like to cheer them on in person here is the link for more info on the event. On August 9 CrossFit Grand Rapids is hosting a competition for co-ed teams of two. We already have a few teams signed up with more to come. This competition can be scaled for those of you that are new to the sport. Here's the link for more info. We'd love to have more teams sign up so let us know if you are interested!

Workout for Wednesday, July 16 5 sets of: 2 Full Cleans, 4 Front Squats @65% of Front Squat (20 min)

7 rounds, 3 min each round: 5 HSPU 10 Pull Ups 15 Sit Ups Rest Remainder of time in each round.