Friday, July 5, 2019


Independence Schedule
Wednesday 3rd
Morning regular -5:30 and 9am
There will be open gym from 4-6pm (2hrs)
Thurs 4th 9-10 am open gym (1hr)
Friday 5th 9-10 am open gym (1hr)
Saturday CLOSED
Monday regular schedule
Enjoy Your 4th!

CrossFit 417 – CrossFit

Warm Up D (No Measure)

3 x 20y Fwd/bwd run

3 x Down back side shuffle

1 Min KB squat hold

5 x each Full Squat thoracic reach

10 x Situp + reach past toes nerve floss

1min Double oh DB hold

320′ Double KB front rack walk

12 x KB Goblet Squat

12 x DB or KB Suitcase Deadlift

12 x Double KB strict press

Accumulate time in a Squat while coach goes over the Workout!

Metcon (Time)


4K Row Every 4min starting at :00

2 rounds

4 Power Cleans 135/95

8 Pushups

12 Air Squats

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