GROUP WARMUP
2 sets
:30 bike
5 empty barbell strict press
5 tempo goblet squats
5 external oblique openers w/ leg raise
10 frog pumps

BARBELL
4 sets:
1 push press+2 push jerk+1 split jerk

LEG STRENGTH/REVERSE PYRAMID
Back Squat
5 @ 87% (warmup with 2-3 sets of 2-3 reps)
rest 2-3 minutes
12 or more @ 75%
rest 2-3 minutes
12 or more @ 70%

SHOULDER/BICEP/TRICEP BUILDER
3 sets of –
8 Barbell Curls
10 Dumbell tricep extensions
12 Rear Delt raises

HAPPY BIRTHDAY TO DAVID CARTER!

Reminder: It’s DAY 1 of Regionals! Watch McKenzie live on games.crossfit.com

CBS Sports is also covering Saturday and Sunday! Details HERE.

Or…head down and watch FOR FREE. CrossFit sent me single-day Regionals tickets. First come, first served at the gym.

Teen Summer Class

Starting Monday, our Teen class will meet Mondays, Wednesdays and Fridays

at 10:30 AM for the summer. If you know of a teen who wants to get in shape this summer, he or she can try the class for free!

Anniversaries! 

These fit and fabulous people celebrate a gym anniversary this month:

Eight Years
Joe Porter
Jenn Budde
Greg Budde

Seven Years
Bill Westrom

Five Years
Sam Whitley
Christiana Cranwell

Three Years
Amy Zambito

Two Years
Ronnie Lawn

One Year
Adam Wolf
Maria Tram Hoang
Jena Green
Karla Bothwell
Pop Pop Bragg
Pam Murphy