Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. "You're Married to the Sea" Row 20 minutes for max distance.

Level III: and Level II: as rx’d.

Level I: row for 15 minutes, resting one minute between each five minute piece.

Score is total distance.

2. Foam roll 20 minutes. Five minutes each on l/r quads, IT bands, and tensor fasciae latae. Five minutes each on l/r lats.

If necessary, half the class can start with the foam rolling.

3. July mobilizations.

Have fun!

ATTENTION! With Liz out on maternity leave, we're having a hard time getting photos of you guys in action (too busy coaching!). Anyone who likes taking photos is welcome to whip out their smartphone and try to catch a few shots if the spirit moves them. Email them to sean@pioneervalleycrossfit.com. Thanks!

GAME NIGHT RETURNS JULY 23rd!!

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