6/28 WOD: Hot Turk.


6/28 WOD: Hot Turk.

The AM Elements crew (missing two).

Be not the slave of your own past–plunge into the sublime seas, dive deep, and swim far, so you shall come back with self-respect, with new power, with an advanced experience, that shall explain and overlook the old. –Ralph Waldo Emerson

Group CrossFit

Strength: Press
WOD: 3 rounds of 9 burpees, 12-Turkish get-ups, 21-butterfly sit-ups, 200 m run.
RX: 45 / 35lb bar, L-2: 25/15lb KB.

CFFB/Strength Class

SWOD: 3×5 Squat, 3×5 Bench
DWOD: *each :30 for 6 minutes, sprint 60 yards then (for time) *25 ring dips *50 Toes to Bar


**The July Elements Course starts on July 9th due to the Holiday! Please see the schedule before signing up!

**July 4th Hero WOD + Cookout + Beer social… Details on the Events page here.

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**Class format and structure notice.

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