Willing to bleed for it? Warm-up 15' Alternating Minutes 3 Muscle-ups 5 HSPU 7 Burpees (open standard) Weightlifting M.E. 1 Rd. Bear Complex Strength a) 3x5 Strict Press b) 3x5 Glute Ham Raise Metabolic Conditioning 15' AMRAP 20 Wall Balls (20/14) 15 Box jumps (24/20) 10 OH Walking Lunges (with wall ball)

Back in action after the long weekend! Get ready for an increase in met-con volume guys, I know you've all been craving it! Warm-up 15' Alternating Minutes 3 Stone to Shoulder 5 Thrusters (95/65) 8 Pull-ups (C2B if you need practice) Weightlifting Oly Skills 1 1) Angel Drops 2)

Closed for the long weekend, enjoy the break everyone! We'll get back at it tomorrow! Here's some reading, and a great way to evaluate how you've been training and setting goals. http://thetalentcode.com/2013/07/01/whats-your-lq-learning-quotient/

Recovery. If you're doing more than this, you're doing it wrong. Here's a blog post on Crossfit for beginners and women for anyone interested! http://blogs.spryliving.com/can-feminists-find-a-home-in-crossfit/

Nat throwing down a 50ft HS Walk. Just a reminder to everyone that the gym will be closed tomorrow and Monday! Enjoy the long weekend! Strongman Skills 15' Alternating minutes 5 axle thrusters 100ft. BB Yoke Carry 2 tire flips Weightlifting Skills 2 1) BTN Snatch Grip Push

Recovery