5 Rounds
:10 Box Jumps (challenging height)
1:50 Rest
:10 Dips
1:50 Rest
:10 Air Squats AFAP
1:50 Rest
:10 Burpees AFAP
1:50 Rest
* Box Jump Height, total Burpees+Air Squat reps recorded

I can, therefore I am. -Simone Weil

Getting Back on the wagon
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Announcements:
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!  We have opened a new 8:00am heat!
-July 4th, we will be running a limited schedule.  We will have a 10:00am class.
-July 5th, free WOD at 7:00pm.  Bring your friends and family and sign them up here.

A1.  Row 250 M @ 60% (focus on skill, perfect strokes) x5  rest :30
A2.  Weighted strict chin-ups x5x5 @20×2  rest :30
A3.  Walking lunges x10/total x5  rest :30
B1.  Horizontal pull-ups x5x5  rest 1:00
B2.  Split squats x3-5×5  rest 1:00
*Post notes to comments

Food for thought
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Have no fear of perfection – you’ll never reach it. -Salvador Dali

Announcements:
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here! We have added a new 8:00am heat.
-July 4th, we will be running a limited schedule.  We will have a 10:00am class.
-July 5th, free WOD at 7:00pm.  Bring your friends and family and sign them up here.

Make-up/Skill Day

Strength WOD
A1. Press x10x3 @60%  rest 1:00
A2. Kip Pull-up x6-8×3  rest 1:00
B1. Squat x8x3 @60%  rest 1:00
B2. Trap 3 Raise x6-8×3  rest :90
C1. Deadlift x6x3 @60%  rest 1:00
C2. Powell x6-8×3  rest 1:00

A 10 Minute Mind Clearing

It is not enough to have a good mind; the main thing is to use it well.  -Rene Descartes

Announcements:
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!
-July 4th, we will be running a limited schedule.  We will have a 10:00am class.
-July 5th, free WOD at 7:00pm.  Bring your friends and family and sign them up here.

OH yeah!  Dance party with the 6:30am crew!  Yet another reason to Crossfit in the morning!

Team WOD
2K Row
100 Burpees
100 Walking Lunge Steps
2K Row
*Teams of 2-4
*Divide all meters and reps amongst teammates
*1 Person works at a time
*Total time recorded

The world is round so that friendship may encircle it. -Pierre Teilhard de Chardin

Fast food and weight gain
*Post thoughts to comments

Announcements:
– Livestrong Fundraiser and WOD in honor of Colleen Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!
-July 4th, we will be running a limited schedule.  We will have a 10:00am class.
-July 5th, free WOD at 7:00pm.  Bring your friends and family and sign them up here.

1200 M Run
2  Cleans (155lbs, 115lbs)
2 Rounds of “Wendy” (5 pull-ups, 5 push-ups, 15 wall balls)
800 M Run
2  Cleans (155lbs, 115lbs)
2 Rounds of “Wendy” (5 pull-ups, 5 push-ups, 15 wall balls)
400 M Run
2 Cleans (155lbs, 115lbs)
2 Rounds of “Wendy” (5 pull-ups, 5 push-ups, 15 wall balls)
200 M Run
2 Cleans (155lbs, 115lbs)
2 Rounds of “Wendy” (5 pull-ups, 5 push-ups, 15 wall balls)
*Times Recorded

To be alive at all involves some risk. -Harold MacMillan

Standard American Diet
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Announcements:
-TOMORROW, CFA will be hosting Mark Sisson’s, author of “The Primal Blueprint”,  Primal Accelerated Success Training seminar.  Sign up here to attend.
– Livestrong Fundraiser and WOD in honor of Colle Legge’s 5 year cancer-versary! Go here to donate and participate, and reserve your time slot here!

The end of a long weekend and everyone is still smiling!