06.23.14 Monday

-NEWS/INFO-

•The CrossFit Teens make up class will be held today (Monday) @4pm

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE NUTRITION CHALLENGE NUTRITION CLINIC will be held this Saturday @9:30am. All nutrition challenge participants are encouraged to attend.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

3-3-3-3

Hang Snatch

*take this as an opportunity to work on your snatch technique...choose a weight that is challenging and use for all the sets

--THE WOD--

"Dive Bomber"

3 min Max Effort Hang Power Snatch (95/65)

Rest 1 min.

2 min Max Effort V-ups

Rest 1 min.

1 Min Max Effort Front Rack Lunges (95/65)

*score is total reps

Lauryn and Casey!