Part 1. (20 minutes)

Deadlift 3 3 3 3 3

Start at 75%. of your 1rm,

Part 2. (12 minutes)

Complete as many rounds as possible in 12 mins of:
5 Front Squats, 185 lbs
10 Pull Up (Chest To Bar)s
20 Double Unders

Part 3.  (4 minutes)

Something will be here 😉

OTHER NEWS

Gym will be closed this Saturday (6/29)  We will have a team at a CrossFit Competition in Hartford
http://www.europaexpo.com/events/2013/hartford/index.php?event=cf

Coach Mark, Coach Steph, Coach Laura and Aaron(our honorary Swarm member from Barnes)  will be competing against some of the best in the region.

We are closing the gym because we want you to come and see the fun and support our team.  It’s truly an inspiring event to watch.  whether you just started or have years under your belt.  It’s a great venue to watch since it;’s so big.

I would be at the gym at 7:30am if you wanna car pool from Swarm.  If you car pool, plan on staying the entire day. (8am-6pm) unless you can find someone who will be leaving early.

A large shipment of Progenex is coming, it should be here next week.