Thursday, May 3

I posted last week about some of the upcoming events, and I promised there would be more to come! Here are some more dates to get on your calendar:

Saturday, June 9 - All Saturday classes will be held at Cannonsburg Ski Resort. Come tackle the mountains with us!
Saturday, July 14 - Fresh Coast Games - Let's spend the day on the beach cheering on our competitors in this competition in Muskegon
Saturday, August 4 - Tubing Trip! Let's float the river after the Saturday morning classes
Saturday, August 18 - Babes and Bros competition at CrossFit Grand Rapids
Saturday, September 8 - Track and Field Meet! All classes will be at the track.

More details to come on all of these, but we wanted to get the dates out to you so you can get them on your schedule. Hope to see you there!

Workout for Thursday, May 3
Snatch Practice - Every 1:30 for 15 min
1 Power Snatch + 1 Squat Snatch
Build up with Good Lifts

Mullet Squats
1 Mullet Squat = 2 Front Squats + 4 Back Squats
5X1 @ 80% to 90% OF FRONT SQUAT MAX

Beginner Strength - 5X5 Front Squat

CrossFit 616