7-01-17 & 7-02-17

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 for 7-01-17

CrossFit & MissFit:

LumberJack 20
20 Deadlifts (275/185)
Run 400m
20 KB swings (53/35)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/35)
Run 400m

Workout of the Day for 7-02-17

CrossFit & MissFit:

Griff
800 meter Run
400 meter Run (backwards)
800 meter Run
400 meter Run (backwards)