Congratulations to all the runners who just completed week 3 of the Crossfit Frederick Running Challenge. This week's winner will be drawn Saturday at 7am!!!   Samples are back this week! Want to try: Iconic Proteins!??? It is a ready to drink protein shake made from grass fed milk proteins.... No artificial crap.... and in Coach Amanda's words: tastes a lot like Yoo-hoo!!  Make sure to come to Saturday 9am and earn your post WOD treats! See you there!

-Coach Craig & Coach Marcy


A. 0800 Class:

Dallas 5
Run 500M
5 Rounds
7 Squat Cleans (155/115)
16 Burpees jump over bar

In honor of the 5 Dallas Police Officers who were killed when a group of people were ambushed by a gunman in Dallas, TX on July 7th, 2016.  The fallen officers were Lorne Ahrens (48), Michael Krol (40), Michael Smith (55), Brent Thompson (43), and Patrick Zamrripa (32).  This WOD is not only to honor the fallen officers, but to honor all of those who have lost their lives due to recent senseless acts of violence.

B. 0900 Team WOD: 

Teams of 3 complete:
Athlete 1: 200M walking lunges
Athlete 2: Max reps Wallball shots.       (25/20, 10ft./9ft.)
Athlete 3: Max hang power cleans (135/115)

**Rotate when athlete completes walking lunges. Every athlete will work at each station 1 time.
**Record total time and total reps complete of wall-balls and hang power cleans.

Post scores to Members Area.

C. Yinyasa Yoga @ 10:15 am with Gabby. $10 - Members & $20 - Outsiders