Warm-up: CFWUx2, Handstand Work (2 minutes), 20 Dislocates
Snatch: 6 singles @ 60%
MetCon – 3 Rounds for Time:
Just a reminder that this week, as in tomorrow and Friday, are the last two days we will have a 3:30pm class until further notice. This will most likely be when school starts back up.
This coming Monday, as in July 5th, as in the day after July 4th, CrossFit Ktown will be closed. We will be celebrating our freedom or as Coach G says we will be celebrating, “national throw off the yoke of your oppressor day.”
Lastly, Ktown wants to give a giant shout out to all of the peeps we’ve had join recently. Here it goes; it’s a mouthful…Terri Parsons, Jen Dreis, Adrienne Czartoryski, Bryan Goldberg, Kevin Glaff, Garrison Porter, Angela DeGloma, Rachel Henry,Will McLean, Dave Parmly, Robert Orler, Jacob Gunn, Cindy Carroll, Baluzs Sipos (Sipi (“Shippy”)), Susan Fontanez, Elizabeth Patterson, Kimberly Linebaugh, Brandi Penland, Whitney Simpson, Karen Wesner, Ann Royal, and Emily Edwards!!!
Yay for new people,
<3 Coach Miss J
P.S. Look for the Paleo recipe of the week tomorrow night.