WEDNESDAY 7-4-12

**HAPPY 4TH OF JULY KINGMAN CROSSFITTERS!!  HOPE MOST OF YOU HAVE THE DAY OFF & ARE ENJOYING THE TIME OFF!!  I am stuck at work, knowing it will be deader than a doornail today with all the businesses closed for the holiday!!  Heehee…hopefully will get a lot of work done around the office!!  ;-D

**Due to the holiday we will be tweaking the gym schedule to match.  We will be open from 8-11 a.m. on today & then re-open for a few hours 4-6:30 p.m. this afternoon.  Allowing each of you ample time to get the WOD out-of-the-way this morning or if you are a sad sucker like myself & have to work then you can swing by this afternoon before the festivities & get in a workout!!  ;-D

**ALSO…for the CAMBAM obstacle course race, we will be closed during our normal morning hours on Friday (8-noon), but will re-open that afternoon @ 4 p.m.  We will be setting up the course out @ MCC, feel free to swing by out there & get a workout in that way!!  I am sure we can find something for you to do!!  ;-P

 

“Red, White & Blue“

4 rds. for time:

Run 300m

12 Deadlifts, 135/95 lbs.

12 Wall Ball, 20/14 lbs.

Run 100m BACKWARDS

12 Toes to Bar

2 Rope Climbs

 

**In the truest sense, freedom cannot be bestowed; it must be achieved. 

~~Franklin D. Roosevelt~~