Many of you guys came to yoga on Saturday to begin the August EVOLVE MVMNT challenge. Great job! If you’re not up to speed on the challenge here it is: Every time you show up… 

#FunFriday In teams of 3-4 complete the following: AMRAP 7 of Wallballs 50 reps at 14/10# 50 reps at 20/14# Row for max calories in the remainder of the time. 3 min Rest AMRAP 7… 

For Load Front Squat 3-3-3-3-3 Bench Press 5-5-5-5-5

Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

For Time 21 Thrusters (95/65#) 21 KBS (70/53#) Run 400m 15 Thrusters 15 KBS Run 400m 9 Thrusters 9 KBS Run 400m

CFW had pegboards before they were “CrossFit cool.” Anybody want to try them now? ___ Heavy Singles Quickly work up to a heavy single Snatch Grip Push Press. Quickly work up to a heavy single…