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 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
Back Squat (5x5x5+)65, 75, and 85%
CrossFit WOD (Time)
5 Rounds
5 Cleans 155/105
7 Front Squats
9 Pull Ups
Extra Reading
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