Friday, July 7

We're hosting a USAW sanctioned weightlifting meet Thursday, July 20 at 6 pm. This meet is for our members to qualify for the American Open Series 3 coming to Grand Rapids September 8-10. If you'd like to lift in this meet, you'll need to become a USAW member (which you'll need for the American Open anyway). You can become a member here.

We do need at least 6 athletes to register in order to hold the meet. We would also love a few volunteers to help run the meet. It be great to have 2-3 people help load the competition bar and 1-2 people manage the card table to keep everyone in order.

The entry fee for the meet is $20.

We are canceling the 6 and 7 pm CrossFit classes that evening, but you are more than welcome to come watch or work on your snatch and clean and jerk in the warm up area even if you aren't competing.

There will be a sign up sheet at the gym.

Workout for Friday, July 7 Front Squats 4X10 @ 60% to 70%

Strict Press 10-10-8-8-6-6 *Choose Weights that cause failure at target reps

5 min AMRAP 8 Power Cleans (95/65) 8 Front Rack Lunges