July 11th Fundamentals class schedule: Mon, Wed, 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.

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 clean, 10-hang clean. Part #3: 5-clean.

Strength: Cleans, 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%.

WOD: 5k run to lake hills connector.

Stamina: Tabata power cleans and squats. :20 sec of power cleans, rest :10, :20 squats for 8-rounds.

Endurance: 200-leg levers

Recovery: comprehensive leg stretches.