For those not on facebook we have announced our “CF for Hope” game plan. On Saturday July 6th, all morning classes will be postponed until the afternoon. We will begin “CF for Hope” with our CF Kids crew. After they are finished the adults will throw down. The WOD is the same Hope workout as last year. FGB format involving different movements.

After all the heats are run, people can either shower at the box or run home and then come back for dinner. We’ll have a cookout (burgers, dogs, cold beverages) followed by some killer fireworks. Get the word out. All crossfitters are invited regardless of the box. The WOD will be a “pay to play” with all raised going to the Hope charity. Stay tuned for more info…

Shoulder Press
10 min heavy triple (3reps)
Push Press
10 min heavy double (2 rep)
Push Jerk
10 min heavy single (1 reo)


Mainsite 6/27/13
AMRAP 12:00
10 Burpees
25 II Unders