Friday, July 20

No classes this Saturday! We're hosting the CrossFit Jump Rope seminar and will not be open for normal classes.

Also, next Wednesday (July 25) is Wednesday FriendsDay! Bring a friend to any class time that day!


Now, here's a bunch of random stuff:

Trouble with the front rack position? This could help...


Please don't row like this:

A post shared by RowingWOD™ (@rowingwod) on


Weightlifting makes you more explosive! (That's me at the end)

A post shared by hookgrip (@hookgrip) on


Workout for Friday, July 20
Strict Press
4X10 Building to Heavy Set of 10 reps

13 min AMRAP
12 Alternating DB Snatches (50/35)
10 Burpees Over the DB
8 Box Jumps

CrossFit 616