Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Strength Cycle Deload Week, Day B16

Front Squat 3 x 5 @ 50% of your last working weight Bench Press 3 x 5 @ 50% of your last working weight Deadlift 1 x 5 @ 50% of your last working weight

2. "Half Moon Bay" AMRAP 3 of 3 Box jumps 6 Push-ups 9 Kettlebell swings

Rest one minute and repeat for a total of five cycles. Start each new round with the box jumps. Score is total reps.

LIII: 30/24" box, 70/53lbs kettlebell LII: 24/20" box, 53/35lbs kettlebell LI: 10 rounds of 3 box jumps, 4 push-ups, 5 kettlebell swings

Have fun!

JULY 4th SCHEDULE: one great big WOD at 9am in Hadley. Mark your calendar!

TOTAL: we are going to hold a CrossFit Total on Sunday, July 6th at 10am in Northampton. In the Total, you get three attempts to set a one rep maximum for the back squat, the press, and the deadlift. This is your chance to see exactly how much stronger you've gotten in the last twelve weeks! Totaling usually takes between 90 minutes to 2 hours, so mobility class will be canceled. See you Sunday!