**As many rounds and reps as possible in 10 minutes of:
**

**100 M Run**

**5 Front Squats (155/105 no racks)**

**5 Burpees**

**Rx’d + (225/155 no racks)**

**1) Front Squat 2 x 4 (across)**

**Who Is Rich Froning-Video
**

**But I Eat Sooooo Much!-Lift Big, Eat Big**

**Hyperinsulinemia-CrossFit Verve**

**We always talk about how we want to introduce our friends to CrossFit so lets invite them. Today will be “Bring a Friend Day”. We will run a normal schedule and friends are welcome at ALL class times including the 6am. This will be a free class. We will be beginning our next Foundations class this Monday, August 12th at 6pm.
**

**“One of the oldest human needs is having someone to wonder where you are when you are not there.”**

FS: 185

WOD: 5 Full + 100m + 2 FS (155 FS).

8 full (225)

FS 315/335 x 3

FS 135..

WOD 8full RX

Thatta Girl Julie Wiley!!!

SWOD: 110

WOD: 6 full @85

6 full + 75 m @ 155

FS 225

6Full+1FS @ 45

FS 75

FS 125

WOD 7 full + 50m (105)

FS 225

WOD 6 Full @ 185

FS 140

WOD 6 Full + 100m @ 95 lbs

FS: 205

WOD 5 full + 100m (155lb)

FS 105

WOD 6 full + 25M(85lb)

6 Full (155) 2nd go.

FS 185

WOD: modified – 155 off the rack – 6 full + 100m

SWOD 95 x 2

WOD 5 Full + 100m

Extra goat work 9 minutes of 5 pull ups (blue/red band)

5 de-load push ups

FS 155

WOD 5 full + 100m + 5 FS@100 (Box Jumps for Burpees, FS from rack not floor)

FS- 225

WOD- 5 full Rx

FS 205

WOD 5 Full @135 (Sub BXJ for Burpees/FS from rack)

195 FS

WOD: 7 Full with 155

2 Consecutive bar muscle-ups!!!

FS 105

6 full + 50m (75lbs)

FS 175

5 full+100m rx’d

SWOD: 185

WOD: 5 FULL + 100m + 2FS(155)

2nd Time: 6 FULL + 50m(155)

5 full + 100m + 3fs

FS 235

WOD at (185)

SWOD- 95/100

WOD-4 Full+100m+3FS (85)

FRS 335/340

Word 4 full + 1 run

FS 145

7 full (105)

Fs 225

WOD 7 full rx

SWOD 115

WOD 6 Full @ 65lbs

Correction WOD 6 Full at 75 lbs.

SWOD 175/185

WOD 6 FULL + 50m(155)

SWOD: 95

WOD: 6 full + 50 m (75)

275/285×3

5full + 100 + 5 + 3 (225)

FS 205x4x2

6 Full+100+1 rx’d

225

6Full (3@175/3@155)