Happy First Day of July!!!
This weekend is the 4th of July. Â Friday’s schedule will be 9am and 4:30pm only. Â We will be closed on Saturday.
Today, we are celebrating one of our members.  Sarah Melton is getting married this weekend.  Some of our female athletes asked to throw her a bachelorette  party CrossFit-style.  As a runner, Sarah always excels at running wods.  So, we are programming a classic CrossFit Lady WOD today with lots of running.  We are excited for you Sarah.
CrossFit Alloy WOD for 7/1/2015:
Mobility:
Foam Roll:
Calves
Hamstrings
Middle Back
Lats
Shoulders
MetCon:
“Nicole”
As Many Reps as Possible in 20 Minutes:
Run 500m
Max Effort Pullups
After each run, you will perform the maximum amount of pullups you can do without dropping off of the bar. Â Each time you drop off of the bar, you have to run again. Â Your score is the number of pullups you complete in the 20 minutes.
Post Pullups Reps to Comments
7:30pm – Olympic Lifting with Greene Barbell Club