7.19.2019 Workout of the Day legless rope ascents and strict handstand push-ups OR leg-assisted rope ascents and Kipling handstand push-ups...

First: deadlifts Then: handstand practice  —————————————————————— CrossFit Classes (5AM-11AM + 430PM-7PM)  CrossFit Kids/Teens...

squat cleans, ring dips —————————————————————— CrossFit Classes (5AM-11AM + 430PM-7PM) CrossFit Kids/Teens (9AM) Open Gym (1PM-3PM + 7PM) Dash...

7.16.2019 Workout of the Day wall-ball shots, sumo deadlift high pulls, box jumps, push presses, rowing —————————————————————— CrossFit Classes...

7.15.2019 Workout of the Day “Wonder Woman” double-unders, air squats, deadlifts, pull-ups OR chin-ups, ball slams, rowing...