July 4th and other news

We will be closed this Friday for the 4th of July.  Enjoy the holiday and some time off of work.  If you must workout there are plenty of Hero WODs with running and bodyweight movements in them.  Check CrossFit.com faqs for a complete list.  Here are a few options:
For time:
800m Run
400m Backwards Run
800m Run
400m Backwards Run
You can do this if you have a pair of dumbbells at home
3 Rounds for Time:
800m Run
30 DB Squat Clean Thrusters
30 Burpees

We have had a lot of interest in Randy's beginner Oly lifting class.  He is currently trying to possibly offer another class to athletes at the intermediate level.  We will let you know if we can get the time worked out.  As a reminder to those of you who did sign up, the first class will be on Monday, July 7th at 6:30pm.

The kipping pullup seminar went really well this past Sunday and we are looking at offering more of these in the future also.  So please, check the website, facebook, and the whiteboard for upcoming news and events. 

One more thing, it is going to be a hot one this week.  We have a large fan on order.  Please stay hydrated during the day and listen to your body during workouts.  If you need to take it easier then you should.