Monday, July 24

A few things you need to know for this week: 1. Wednesday is Wednesday FriendsDay! Bring a friend to try CrossFit for the first time!

2. Saturday (July 29) is our Beach WOD at Pere Marqutte Park in Muskegon. Workout starts at 9:30 am sharp. BE THERE BEFORE 9:30! Sign up for the class on MindBody too so we can know how many are coming. There is no limit to the number of people for this class! There are no classes at the gym that day.

3. Get your shirt orders in by the end of this week (July 28)! Classic 616 or 2017 Summer Style. Or both!

4. Benchmark Fridays are back! We made it through the first cycle and we're starting over so we can measure our progress. Let's get ready to smash some PRs!

Workout for Monday, July 24 Pistol Practice - Pistols and Scaling Options for Pistols

Front Squat 3X7 @ 60% to 70%

3 Rounds for time 12 Pistols 12 DB Snatches Row 12/8 Cal