3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

With the 4th of July falling on Monday we will only have a 9am Class on Monday AND Sunday's Open gym is cancelled, sorry for any inconvenience.

This week kicks off an entire month of programming brought to you by CrossFit.com!

In recent years we've occasionally plucked workouts from .com to grace the walls of our gym, but this month we've decided to do an entire month's worth of programming from the mother ship.

Now, it's important to keep in mind that the stated goal of CrossFit.com programming is to "exceed, over time, the capacities of the world's fittest athletes". Take a second to really soak in what that statement brings with it. 

What this means is that there will be some workouts that EVERYONE in our gym scales, and that's completely alright. This month will give us all something to aspire to. AND, you're likely to notice some themes that will begin to pop up as the month progresses. Some of which I'm sure we'll be discussing as they become more apparent.

Remember as always, that no matter what you see posted here or on Facebook there is a version of that day's workout that is accessible to every single one of our athletes and that includes YOU!