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: 25-ghd sit-ups

Warm-Up: Joint Articulations, high knee walk, butt kick run, 2-shuffles, 2-karaoke runs, 4-50% sprints. Part #2: 20-jumping squats, 20-clapping push-ups.

Strength: Bench, 1) 5 x 65%, 2) 5 x 75%, 3) 5+ x 85%.

WOD: 3-3-3-3-3 of Front squats. Start at 50% 1RM back squat and work up. Use the racks.

Endurance: 5k run.

Recovery: Lacrosse ball roleouts.