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All Classes Are Canceled Today. Have a safe and Happy July 4th CFHSV!

HERO WODS “NATE” 20min AMRAP of: -2 Muscle-ups MRX Burpee C2B -4 Handstand Push-ups MRX 1 Wall Walk or 2/4″ rise -8 Kettlebell Swings 32/24kgs MRX 24/16 Chief Petty Officer Nate Hardy was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the

Snatch Training E2MOM 3 Power Snatch 2 Hang Squat Snatch 3 Power Snatch to 2 Hang Squat Snatch 2 Power Snatch to 1 Hang Squat Snatch 1 Power Snatch 1 Hang Squat Snatch 1 Power Snatch to 1 Hang Squat Snatch 14min AMRAP: 40 Doubles 3 Power Snatch 115/75 RX+ 145/100 MRX 85/60 2 Hang Squat Snatch 1

“Running and Rowing Power ELIZABETH” For Time: -Run 400m -21 Power Clean 135/95 MRX 115/75 -21 Ring Dips MRX Bar Dips -Row 400m -15 Power Clean 135/95 MRX 115/75 -15 Ring Dips MRX Bar Dips -Run 200m -9 Power Clean 135/95 MRX 115/75 -9 Ring Dips MRX Bar Dips -Row 200m REMINDER: We will be closed

“Funky Fours” 4min AMRAP: 4 Double Push-Up Burpees to a plate 8 Prisoner Air Squats Rest 2min 4min AMRAP: Row or Assault Bike for Calories Rest 2min 4min AMRAP: 8 Deadlifts Body Weight/75% Body Weight 8 Step-Ups 24/20″ Rest 2min 4min AMRAP: 4 Right Arm Turkish Get Up Complexes 4 Left Arm Turkish Get Up Complexes KBs

In 10min achieve a 1RM weighted Chest to Bar pull-up and a weighted Pull-Up For Time: 600m Row or Run or 1.5km Assault Bike 30 Pull-Ups 30 Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12 Rest 2min 400m Row or Run or 1km Assault Bike 20 Pull-Ups 20 Kettlebell Swings Rest 1min 200m Row or Run or .5km

Bench Press E2:30MOM 4 sets x 10 Reps 6min AMRAP: 3 Muscle-Ups (ring or bar) MRX 3 Chest to Bar Pull-ups 6 Barbell Push-ups MRX Push-ups 9 Power Clean 115/75 RX+ 135/95 MRX 75/55 Rest 3min/Add weight 3min AMRAP: 6 Hang Power Clean 135/95 RX+ 155/105 MRX 95/65 4 Barbell Push-ups MRX Push-ups 2 Muscle-Ups (ring or bar) MRX 2

Estabilsh a 1 RM Front Squat E2:30MOM 5 – 3 – 1 – 1 – 1 For Time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Front Squat 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10

“NANCY” 5 Rounds For Time: 400m Run 15 Overhead Squats 95/65 MRX 75/55 Core & Turkish Get-Up Development 10 Turkish Get-Ups Right Arm 1 set 10 Hip Extension to Glute Ham Raise 10 Turkish Get-Ups Left Arm 1 set 10 Hip Extension to Glute Ham Raise

For Time: 1 Mile Run or Row or 4k Assault Bike 75 Wallballs 20/14lbs 10/9′ RX+ 11/10′ MRX 20/10 9′ 50 Pull-ups RX+ Chest to Bar 25 Burpee Box Jumps/Step-ups 24/20″ RX+ 30/24″ MRX 20/18″ 10 Clean & Jerks 135/95 RX+ 185/125 MRX 95/65 2 Rope Climbs 15′ RX+ Legless MRX 10″ Core Development Accumulate 1min L-Sit HANG