What a busy weekend! Lok-yi ran things this weekend with the help of Rachel and Dave and I heard that there was quite a crowd. I hit a WOD at CrossFit Integrity Saturday while in Charleston and thoroughly enjoyed my visit to their box! Lots of work being done there; Brian and Nigel have done a great job in developing their own brand of CrossFit down there. Cool place, I highly reccomend them!

I’m going to add additional hours to the gym. Starting Tuesday, August 3rd, I will be opening the gym from 10:30AM till 12:30PM every Tuesday and Thursday! This will allow the lunch time crowd to catch a WOD during their lunch hour. The kids lounge will be open, as always. If you need childcare, let me know in advance. (So I can get a babysitter for you on the cheap.) I’ll be reminding everyone of this all week long!

Monday’s WOD(s)

Strength Bias
Squat Clean 5/5/3/3
Recover fully (5-10 minutes)…then…
Strength METCON
AMRAP 12
5 – Deadlifts (225/135)
10 – Box Jumps
1 – Rope Climb

Metabolic Bias – For time
Run 400M
30 – SDLHP (95/65)
Run 400M
30 – Push Press (95/65)
Run 400M
30 – KB Swings (1.5 pood/1 pood)
Run 400M

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