Saturday, July 6, 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 I (No Measure)


2min bike or row

2 Rounds

90’ dbl kb oh carry

20s ring hang

8 muscle clean

3 sumo inchworm + 3 pushups

10 squats hug a WB or SB

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

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