July Fourth Schedule:

10AM-12pm.

10AM : Class

11-12pm : Open Gym / Party time

Skill / Strength Work:

Weighted Pull Up:

5x5

Add 2-5 lbs from last time

Hey! Guess What? It's a Benchmark test day!

W00t!

Grace

30 Clean and Jerk for time (135lbs / 95lbs)

"Grace" rules apply. This means it's really a power clean. And by jerk, we really mean overhead anyhow. So, as long as you pause at your shoulders and then take the weight overhead to full lockout -- happiness abounds.

Worth A Look:

http://games2009.crossfit.com/competitors/athlete-rankings-grace.html

Cal Strength Doing Grace:

http://www.youtube.com/watch?v=6XlcL...83FAAAAAAAACAA

Other Thingss Worth A Look:

Sure we are crazy but…
Patience is power
Top 10 benefits of being a CrossFit parent