Warning!  This is not a rant.  I want to inform all of  our members that we are moving the gym this weekend.  We’ll start moving on Friday, after the 9:00 a.m. class has finished.  We’ll continue all weekend and be totally out of the old space by Wednesday, August 1.  We are looking for people to volunteer in helping move all of our equipment.  If you’d like to help, show up and lend a hand.  We’d appreciate it very much.  Meanwhile, please, remove all of your personal items from the storage area and the bathroom.  We will throw away all items left behind after the weekend.  So, please, take your boxes home with you.  Thank you for your cooperation.

Level 1

EMOM for 10 minutes
Odd minutes: 5/3 Handstand Push Ups
Even minutes:  6 Deadlifts  @ 75% 1RM
AMRAP in 20 minutes
20/15 Calorie Row
10 Thrusters  95#/65#
10 Pull Ups
10 Power Cleans
10 Push Ups
Post load and rep total.

Level 2

AMRAP in 12 minutes
400m Run (= 2 reps)
50 Double Unders
10 Burpees
– Rest 3 minutes –
AMRAP in 12 minutes
5 Power Cleans  185#/135#
20 Pistols
25 ft. Handstand Walk  (= 5 reps)
30 GHD Sit Ups
– Rest 3 minutes –
AMRAP in 12 minutes
1 Mile Run
Max reps of D-Ball Ground to Over Shoulder  150#/100#
Post rep totals for each.


CrossFit Old School

5 Rounds
15/10 Calories on Assault Bike
20 KB SDLHP  53#/35#
15 Box Jumps  20″
20 KB Walking Lunges
Post time.