Health

Ring Dip Holds (bottom) – Reverse Tabata Hollow Holds – Tabata Then, You Pick! For time 12, 9, 6 HSN (135/95+) OR 24, 18, 12

*Check out these crazies in our new shirts! For total time & meters 3rds – 2min rest between 5-Cone Suicide Run 5 FSQ (185/125) 10

EMOTM 10 3 Strict Press Then, KB Snatch Intervals : 10on/50off, 20on/40off, 30on/30off, 40on/20off, 50on/10off, and back up! “No matter what people tell you, words

BSQ – Find 3RM Then, CrossFit Open 13.4 AMRAP 7 3, 6, 9, 12, 15, 18 … CL/J (135/95 Power or Full) T2B “The past,

For total time 3rds – 2min rest between 30 Wall Ball (20/16) 2 Rope Climbs *Rest 4mins* 3rds – 2min rest between Run 200m 15/10

SPSQ – 3x7R/7L (by feel) 1-Leg DL – 3x7R/7L (by feel) *Alternate between the two movements Then, 5rds for time 10 KB CL/P (53/35 –

*GCF & Rev Fitness athletes: we would love to offer more Rev Fitness classes! What days and other times would you like to see? Afternoon,

Every 90sec – 10mins 2 HPCL + 1 PJ Then, 8rds (20on/20off each movement) Battle Ropes DB Thrusters (30/20+) *Strength WOD* 1-Arm DB Bench Press

*Congrats to Judy W. on her 5th place finish in the Masters category at Wodapalooza this weekend! And congrats to Nicole & Katy on their

Team WOD! (2-3ppl) For time 100 PCL (135/95+) 1200ft Sled Push (4/3 plates) 100 Ball Slams  1200ft Sled Push 100 Bar-facing Burpees *Alternate partners every