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Karen

Saturday Painstorm!

Blood Drive Alert!

Isabelle will be hosting a blood drive on Tuesday, July 15th.  Guardian Station 51 located @ 1501 S. Yale (Close to Hiro's Sushi).

Let's ALL show our support and show up for it and give up some of that strong CrossFit blood! So many others could use it more than we can! 

Mark your calendars!

"Michael"

CrossFit Hero WOD -"Michael"
In honor of Navy Lieutenant Michael McGreevy,
30, of Portville, NY, who was killed in Afghanistan
June 28, 2005.

Pistols, Ring Dips and Pull-ups

WOD
7 Rounds for Time of:

• 10 One Legged Squats, Alternating
• 12 Ring Dips
• 15 Pull-ups

Deadlift

WOD

Deadlift For Load:

• 3-3-3-3-3 Rep Rounds

Grif

Burpees and Pull-ups

WOD
10 Rounds for Time of:

• 12 Burpees
• 12 Pull-ups

CrossFit Games Final Workout

WOD

• 30 Squat Clean & Jerks
  • 155 lb. M / 100 lb. W

Great work today, John. You made some big improvements on your Squat Clean & Jerks. Keep practicing that big shrug!

Free Saturday Workout - CrossFit Games WOD #2

WOD - "CrossFit Games WOD #2"

For Time, 21-15-9 of the following:

• Thrusters (95 lb. M/65 lb. W)
• Pull-ups

After Rest...800M Run