***Friday, July 4th: ONE CLASS ONLY at 10AM*** Holidays are no exception, please sign up for class. All other CrossFit, kettlebell and strength classes are cancelled for the holiday.

Trying to burn off extra fat, stay lean, cut weight?? We suggest fasted walking to anyone that asks. Tim Howard, USNMT, Defender of Man Goals, the United States’ favorite new superhero Secretary of Defense, talks about what he does to stay in shape…WARNING: It involves eating clean and FASTED walking…and you thought we were blowing smoke.. Checkout the article.

Warmup
Dynamic Athletic Movement

4 Sets (8 minute limit)
5 Pull-ups
10 Push-ups
15 Squats

Lift
20 Minutes
Max effort triple Back Squat

Max triple is for today, not necessarily a PR. Don’t overreach, lift heavy and get all the reps.

Conditioning
6-10 sets, time permitting
6 Tire Flips
3 High Box Jumps
Rest