July 5th Fundamentals class schedule: Tues, Thurs, Fri 6am, 8am,  10am, noon, 5:30, 6:30 and 7:30. Client must attend all classes in order before entering regular classes. Please e-mail dan@crossfitbellevue.com to reserve your spot.

Individual Warm-up: 1-mile run

Warm-Up: Joint Articulations, high knee walk, butt kick run, 2-shuffles, 2-karaoke runs, 4-50% sprints. Part #2: 20-snatch grip dead-lifts, 15-hang power snatch, 15-power snatch. Part #3: 20-squats, 10-Front squats, 10-OH Squats, 10-back squats.

Strength: Back Squat, 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%.

WOD: Ten rounds of 7-power snatches, 7-burpees, Hill run.

RX: 95 / 65, L-2: 75 / 55, L-1: 35.

Stamina: 10rds of 1-rope climb, 10-toes to bar, 15-atomic sit-ups, 20-leg levers.

Endurance: Run to Enatia Beach.

Recovery: Back and shoulder stretches.

William and Dan both recieved appointments to the prestigious West Point Military and US Naval Academies. They asked for my help preparing them for the life of a warrior and I did the best I could. I have watched both of these boys grow into young men and now I sit on the sidelines as thier journey begins. I am humbled by the oppritunity to guide these young men into a life that forever changed me. They will learn how to be educated leaders and follow the traditions and values set forth before them. I am so very proud of you both, your hard work and devotion are a credit to you and your families. Good luck, be safe and have fun. I will miss you both very much.