July 10, 2014

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WOD – July 11, 2014

****There will be no class Saturday 7/12 due to the Old Homes Day parade.

We have several folks participating in the “CrossFitting for Katie” fundraising competition at Guilford CrossFit (formerly Whip-it CrossFit) in Guilford Saturday, 7/12.  This is a great competition for folks new to CrossFit competitions.  We currently have 4 teams signed-up!!  Check out the Guilford CrossFit website for details.

New t-shirts are on order!!  We have some awesome new designs coming your way, so be on the lookout in about 1-2 weeks.

Thanks to those that signed-up for the Glorious Gallop 5K on Friday, 7/11.  We have 21 people registered for the event!!  Great showing by our gym!!

Summer celebration Saturday July 26th…..mark your  calendars.  More details to come!

As the weather warms up and the sweat flows, please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!




4 OHS EMOM x 7 mins @ 50-70% snatch 1RM


“Glorious Barbell”

6 RFT of:

5 hang power snatch

5 behind the neck snatch grip push press

5 back squat

**15 burpees between rounds

*****10 burpee penalty if the bar is dropped during a round

L3 = 135/95

L2 = 105/75

L1 = 75/55



Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!