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For time: Row 2k 3rds 25 BBJO (24/20) 30 Sit-ups “Insanity is hereditary; you get it from your children.” – Sam Levenson

15, 12, 10, 8 Dbl DB Bench Press SA DB Bent Over Row Chaos Push-ups Then, AMRAP 10 3, 6, 9, 12… Pull-ups & HSPUs *200ft Farmer Carry (50/35 DBs, 53/35 KBs) after each set “I have no money, no resources, no hopes. I am the happiest man alive.” – Henry Miller

Save the date! Friday, July 19th – 6-8pm We’re hosting a Hip Hop class from our very own Greg! He’s an amazing dancer and teacher, and will put together some fun beginner steps for anyone who wants to join in. 6-7pm Hanging out with friends – call it happy hour if you will (snacks &

2m Stations – 2x at each station, then rotate (2rds through): 1. 3 Burpees + 200ft Sled Push (heavy) 2. 3 Burpees + 24/18 Calorie Ski 3. 3 Burpees + 30 Wall Balls (20/16) 4. 3 Burpees + 24/18 Calorie Bike 5. 2rds of 3 Burpees + 4 Muscle-ups Then repeat (Total reps 420/372) “Adventure

In 10m – Find a mod to heavy SN single Then, For time: Row Sprint 400m Run 1 Mile 30 SN (@70% of today or 135/95 – pick the lesser #) “He is happiest, be he king or peasant, who finds peace in his home.” – Johann Wolfgang von Goethe

EMOTM 10 3 BSQ Build by feel Then, For time: 30 BJ (30/24) 30 PP (95/65) 30 V-Ups 30 PP 30 BJ “People only see what they are prepared to see.” – Ralph Waldo Emerson

5rds – 2m ON/2m OFF for Max Reps In 2m complete: 10/7 Calorie Bike 10 B.O.B. Max SQCL Thrusters in the remaining time (95/65) “Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.” – Lao Tzu

For total time: 3rds – 30sec Rest Between Run 300m 15 T2B *Rest 1m 2rds – 1m Rest Between 21 Calorie Row 15 C2B 9 Push-ups *Rest 1m Run 1200m “The return we reap from generous actions is not always evident.” – Francesco Guicciardini

EMOTM 8 1 HPCL Build by feel Then, AMRAP 10 10 Calorie Ski or Row 10 BJ (24/20) 10 HPCL (95/65) “The home is the chief school of human virtues.” – William Ellery Channing

Don’t forget – only one WOD Thursday, July 4th – 8am Open to everyone – RevFitness & CrossFit See you there! *Partners or Solo – you get to pick! EMOTM 10 Min 1 – 1-5 Muscle-ups Min 2 – 25-50ft HS Walk Then, For time: 21, 15, 9 Pull-ups Alt DB SN (50/35) “Words are