Weather Update

The weather forecasts show Tropical Storm Cindy will bring 4-8″ of rain this evening and tomorrow morning so tonight’s 7:30PM class and Thursday’s 5:30AM class are cancelled so no one gets stranded if it floods. Please keep an eye on the weather and I’ll post here and on the website WOD post if there are any other cancellations/updates. Thanks!

CrossFit

Strength

Deadlift Day #2
1 set of 6 @ 62.5%
1 set of 5 @ 72.5%
1 set of 4 @ 82.5%
1 set of 1 @ 92.5%
Emphasize controlled descent, don’t rely on the bounce

WOD

For time:
Bike 20/14 Cal
12 Strict Handstand Push Ups
60 Double Unders
30 Kettlebell Swings, 53/35
60 Double Unders
12 Strict Handstand Push Ups
Bike 20/14 Cal

QuickFit

AMRAP 15
15/10 Calorie Row
12 Wall Balls
9 GHD Sit Ups