Happy 4th of July to everyone. Once again, another wonderful week at the BARN. If you are reading this then you have noticed the wonderful work done by JP on the new webpage. JP, it looks amazing.

FYI:
1. Don’t forget that we will be closed on Saturday July 4th. SPC will be running the Kent Fest 5K (7:30a) and then will be holding court at the festival.. Look for us on E. Main, workouts throughout the day.

2. July Fees are DUE by Tuesday July 7th. www.mindbodyonline.com

3. Don’t forget, we are rowing from Kent to Cedar Rapids, Iowa. We need to avg approx. 30k meters/day.

Friday:

Warm Up: Row 100m (fast) x 5

Skill: Inverted Day
Practice: Handstand Holds
Inverted Ring Positions

Training:
Run 400 m
x 10 Deadlifts (BW)
Run 800 m
x 20 MB Cleans
Run 800 m
Xeadlifts x 10 (BW)
Run 400 m

Warm Up: Run 400m

                     Bergener

Skill:  Strict Press 5×3

TOD: 18-15-12-9-6-3

 KB Swings and Pull Ups

*** Newbies are starting at round of 15

Warm Up:

Bergener

Mini Tabata

Skill:

Advanced: Muscle Up work

Newbies: Deadlifts

TOD:

Advanced: Deadlift   5-5-3 Warm Up      1-1-1-1-1-1 Work

Newbies: Deadlifts 10, 8, 6, 4, 2

                    Jump Rope: 50, 40, 30, 20, 10

Thanks to Carl of Crossfit CLE for taking this fantastic video footage and editing it to capture the spirit of what turned out to be an excellent day of CrossFit fun!

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See you next year! Same time – same place!

Thanks, again, Carl!

Warm Up:

• Burgener Warm Up
• x 10 Broad Jumps
• x 20 Lateral Hurdle Hops
• Obstacle Course

Skill:

• Advanced:   Hang Cleans (all the way down)   5 x 3   and     HSPU’s
• Newbies:      MB Cleans   and Handstand Holds

Training:

• Advanced:
• 5 Rnds:   Thrusters (heavy) x 7   DU’s x 50 (150 singles)

• Newbies:
• 3 Rnds:    MB Cleans x 7      Burpees x 10

This has been a great week for SPC. Great intensity by all, everyone is improving. Adding new athletes daily, it is just a great feeling opening up the BARN each morning, waiting for the FUN to begin. Thank you to all of you.

Today will be a REST DAY or MAKE UP day. Your choice.