Thursday, July 21

The Whitecaps tickets have been ordered and are at the gym. Please pick up your tickets before Saturday or during the Saturday morning classes! We're going to meet by the left-field lawn section and hopefully find room for all of us to sit together. We're hosting another self-defense seminar with Northern Tactical Development:

Saturday, July 30th at 11:00 - Women's Self-Defense & Awareness class hosted by Crossfit 616! The class is 2 hours and includes some tips to keep you and your family safe as well as "live" scenarios where you get a chance to demonstrate the techniques you've learned on an instructor in a Fist Suit. To reserve a spot contact us at 616-366-8065.

Space is limited so sign up asap!

Workout for Thursday, July 21 Hip and hamstring mobility

Strict Press - Work From Floor 5X7 with 2 Second Pause Overhead 1 Set Every 2 min. Build Up through 5 working sets.

For Time: 21-15-9 HSPU Hang Power Cleans (95/65)