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-dead-lifts, 15-hang power cleans, 10-front squats. Part-3: 10-hang cleans 10-cleans.

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

WOD: Five rounds of 20-weighted butterfly sit-ups, 20-box jumps, 400 m run.

RX: 45 / 25, 24″

L-2: 25 / 10, 24″

L-1: butterfly sit-ups, 18″.

Stamina: 100-wall ball 20 / 15

Endurance: 12 – 100 m sprints, :15 sec rest.

Recovery: PSOAS and cobra stretches.

Congratulations boys, the future is very bright for you both. Wake up each day with optimism, go to bed each night without regret. It has been a pleasure seeing you both grow up, we are all very proud of you. Now take a break for the summer and remember you both owe your parents a degree to pay them back for all the hard work they did raising you.