6 and 7am, noon, 4:30 (open gym) 5:30 and 6:30pm

Extra Reading

What’s the best way to watch what you eat?

Bench Press

(5x5x5+)65, 75, and 85% of 1RM

Metcon (Time)

18-15-12-9-6-3
Ring Dips
Push Ups
Row Cals

6 and7am, noon, 4:30(open gym) 5:30 and 6:30pm

Extra Reading

Are you ready to change?

Back Squat (5x5x5+)65, 75, and 85%

CrossFit WOD (Time)

5 Rounds
5 Cleans 155/105
7 Front Squats
9 Pull Ups

Extra Reading

It’s all in the hips.

6 and 7am, noon, 4:30(Open Gym) 5:30 and 6:30pm

McGhee

(AMRAP – Rounds and Reps)30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here