Wod

Lumberjack 20
20 Front squat (135, 95) no racks
400 Meter Run
20 Kettlebell swings (70, 53)
400 Meter Run
20 Overhead Squats (115, 80) no racks
400 Meter Run
20 Burpees
400 Meter Run
20 Chest to Bars
400 Meter Run
20 Box jumps (24″)
400 Meter Run
20 kB Wall ball(45, 30)
400 Meter Run

Wod

Wall Ball: full squat then hit the target. ROM trumps.

Open WOD 13.3
AMRAP 12
150 Wall Ball (20, 14)
90 Double Unders
30 Muscle Ups

* Congrats Rodd and his family for having their second newly born this weekend.

** Every once in a while our ‘lost and found’, more lost than found, piles up and we are forced to send it away to Sally Ann. Please check the cubbies and the gym for left items as this Friday they will be donated and lost forever…

***Upcoming Events:

~Paleo Seminar:

Sunday, June 23 from 11am-12:30pm.

Contact Daniel (Paleo) Sonsini if you have any questions

(This is a free seminar and will be held at the gym)

~KB (KettleFit) L1 Seminar Sunday, July 7 @ noon ($20 fee. 12 person cap)

Read all about it here.

~KB (KettleFit) L2 Seminar Sunday, July 28 @ noon ($20 fee. 12 person cap. L1 required)

(More info to come)

Contact Daniel (Paleo) Sonsini to reserve a spot for the L1 and/or L2..

What fun stuff are YOU doing this summer? Post to comments.

Wod

The Big Clean Complex

* If you have happened to mistakenly taken a lacrosse ball from the gym would you please return it to the lax ball blue box in the Foundations room. We had over 25 at one point and are now down to about 6. Please check your gym bags for them and quietly put them back. Thanks!

** We’ll try this again…HILL SPRINTS on Tuesday, June 18th at Kelso. Meet at 401 + Hwy 25 Carpool at 10:30AM and we’ll head to the hills to try and start running shortly after 11AM. If you have any questions just email Dan R.

*** We have printed a list of summer FirePower events. Grab a copy from the front desk when you sign in.

__________________________

CLASS SCHEDULE ADDITIONS:

So as the gym community continues to grow, we are adding new class options and open gym times on the schedule to service you better. Here’s a summary & full schedule can be found online:

• We have added more open gym times to allow you greater flexibility in your evening training times including 8:30pm’s Monday to Thursday.  Please note with these evenings that the gym closes promptly at 9:30pm.
• 6:30pm’s added on Tuesdays and Thursdays now that the kids facility is open
• Women’s Only wods on Mondays/Wednesdays @ 5:30pm.  This will simply be the daily wod in the Foundations room for women who are looking for a little Sass or not quite ready to tackle the larger class.  This is a first-come-first-serve class that can only fit 8-10 ladies.
• CrossFit Striking classes on Tuesday evening, Wednesday & Saturday am’s.  Requires both CrossFit and Striking Foundations to participate.  Stay tuned for next scheduled Striking Foundations.

We will test out the schedule over the summer and evaluate for the fall.  Please feel free to provide your input to George or Andrea at anytime.

Team Wod

Angie

100 pullups

100 pushups

100 situps

100 squats

As a Team of 2 or 3 you have 30 minutes to complete as many ANGIES as possible. So if you complete Angie start it again and see how far you get. One person works at a time.

** Reebok Crossfit Kids OPEN house is today from 12 till 5, drop by and check out some kids crossfit and circus classes.

** First Striking class happens today at 11:30 with coach Justin.

Squat
OHS 3×3
FS 3×3
BS 3×3

For your weights is to increase on all 9 sets. No warmup sets between movements. Just proceed to the next movement at the next weight increase.

Then

ANNIE

50-40-30-20-10

Double unders / sit ups