Good job to those who dragged their rears to the gym despite it practically being Friday. We even had a guest from out of town drop in for class (Josh from CF Tulsa if I remember correctly Next Generation Crossfit in Tulsa! Thanks for the clarification!!). Talk about dedication! No worries though, The Red Viking took good care of us.

That’s Alex, the Red Viking.

Warm-up: 5 Rounds of “Cindy”

5 pull-ups
10 push-ups
15 squats

Workout:

Run the ENTIRE BLOCK
21 KB Swings
21 Slam Balls

Run
15 KB Swings
15 Slam Balls

Run
9 KB Swings
9 Slam Balls

The run: From Phelps run to S St. –Right –> Run to 23rd St. –Right–> California Street –Right–> back to Phelps. As horrifying as running the block sounds, it really was only about 800m/half mile. A little hard to believe but check for yourself!

Now for some action shots!

Doing the workout or getting the hell out of there?

RESULTS:

Ami’s time is missing but she finished not too long after Andraea.

Before letting us recover in peace, Alex had us do one last bit of business.

Finisher: Using the Court…

Broad Jump Burpee Out
Bear Crawl Back
x2

And that was class. Stay safe, enjoy the 4th of July holiday, and be ready for Sunday’s class!