6-28-17

Announcements:

-Hero challenge July 1st – 4th.
Sat, July 1st 8am & 9am classes; Sun, July 2nd 8am and 9am classes at track (Albany Middle school/Cougar Field); Mon, July 3rd normal class schedule; Tues, July 4th 10am class only.
Family & friends welcome to Hale 4th party & WOD on Tues, July 4th. Potluck/BBQ will be available and clothing swap.

– Summer of skills. Series of courses designed to help you get to that next level on gymnastics, lifting, or even double unders! Sign up sheets located at the gym or our cork board.

– Hale teens summer camp. July 31- August 4, 2017 Ages 12-16 9am -4pm, bring your lunch. $399 (LIMITED TO 8-15 teens) Sign up at the gym or email info@crossfithale.com

Workout of the Day

CrossFit:

For time:
100 Single Arm Dumbbell Snatches (50/35lb)
80cal. Row
60 Bar-Facing Burpees
40 Muscle-Ups

MissFit:

5 Rounds:
20 Dumbbell Snatches
10cal. Row
10 Bar-Facing Burpees
10 Jumping Pullups