Just a reminder, we are running limited hours today. Group WODs are at:
Foundations members are welcome to join any of those Group classes.

Join me next Sunday for the 26th Annual Larry Young Memorial 5K Run. For more info and to buy tickets go here.

REO Whitewater Adventure tours is hosting a BC CrossFitters weekend. July 12th – 14th. All Inclusive Cost: 1 night $219. 2 Nights $269. Stay tuned. More info and sign-up to come.

1000m Run or Row

15 Minutes Working up to a heavy Squat Clean

Today’s Workout – 30 Minute Cap
Very Dirty Thirty
30 Box Jumps, 20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 25/15 lbs
30 Walking Lunges
30 Knee Raises
30 Push Press, 25/15 lbs
30 Back Extensions
30 Wall Balls, 12/10/6 lbs
30 Burpees
30 Double Unders or 90 Singles

Performance & RX
Filthy Fifty
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

Instructions on how to trigger a car alarm in the unit next door: