• Reminder barbell club is Saturday 7 AM. Cost is 20$!
  • It’s a new month, that means we need 30 day goals on the goal board! Get to it and get working on them!
  • CROSSFIT UNKNOWN HERO FUNDRAISER! You’ve probably heard about what we’re going to be doing at the fair. If not all the info is in the link. Grab some buddy’s and sign up! We’re capping it at 11 teams per workout so make sure you pick which ones you want to hit! FUNDRAISER EVENT

Today we know that it’s benchmark today. We’ve done probably one of the most well known workouts last week with “Fran”. Today we hit a benchmark that is probably most well known to the crossfitter’s who started back in the day, like 2000’s era. This was one of the biggest deals when it came to videos back in the day. The reason was that there is these 3 women, who look pretty fit, and then BAM!! You see these girls busting out muscle ups. The crappy part is there was a lot of people, mainly guys, that were blown away these women could bust out these muscle ups with ease and the guys were struggling!

It was pretty awesome back in the day! I’ve listened to a few podcasts with some of these ladies in the video and they said the craziest thing is this is the first time they had done muscle ups in a workout! The women had played around and practiced muscle ups for skill work and stuff, but they said they just showed up that day and Greg Glassman had a camera and made them do muscle ups in a workout! Pretty awesome work for it being their first time doing them in a workout! Always awesome to see old school videos!

Happy Birthday Anne Riches! If you see her wish her a happy one!

FRIDAY 7/6/18

A. Hang Squat Clean 3-3-2-2-1-1

B. “Nasty Girls”
3 rounds for time:
50 Air Squats
7 Muscle Up
10 Hang Power Clean 135/95
*15 min cap