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July 3rd, 2018


HOLIDAY SCHEDULE!

Tuesday 7/3- NO 6:30pm class. We will be watching the D-Day fireworks on the hill at the Box when it starts to get dark. We'd love for you to join us!

Wednesday 7/4- 9am and 10am CrossFit only. *No HIIT classes for the day

Saturday 7/7- No Open Gym. The 2nd Annual Hero Games will be going down @4pm, with the after-bash (around 8pm or so). If you'd like to know how to get involved or volunteer, let us know!

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Strength:

4 Rounds (For *Quality)

Max effort set of ring dips

Immediately into 1 minute weighted plank

Conditioning:

4 Rounds

1 Minute max reps Burpee box jumps (30/24)

1 Minute max reps Dumbbell snatches (50/35)

1 Minute max reps Handstand push-ups

-1 MINUTE REST-


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Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059