Check out the photo album from our July 4 WOD HERE (or click on pic below)!
Also, please RSVP HERE to our 7 Year Anniversary Party! We need numbers for food, so please RSVP as soon as you can. We hope that you all can make it!
- Row x 15 Calories
- Russian Kettlebell Swing (40/25) x 15
- Abmat Sit-up x 15
- Wall Ball (12/8) x 15
- Row x 20 Calories
- Kettlebell Swing (53/35) x 20
- Abmat Sit-up x 20
- Wall Ball (20/14) x 20
- L3: 3 x 20 Shoulder Taps (10/side), rest 60-90 seconds between sets
- L2: 3 x 30 Second Handstand Hold (belly to wall), or if you cannot hold for 30 seconds 3 x max effort handstand hold.
- L1: 3 x 30 second straight arm plank.
- Fridays After Five: July 8 – see you there!
- CF CVILLE 7 Year Anniversary Party!! RSVP HERE – we need numbers for food : )
- Ladies Night – WOD and Wine: July 22
- Yoga for CrossFit and Recovery with Leslie: July 24