Wednesday, July 9


6am-ers <3 Front Squats



Ok… a few things (what’s new):


1) N6533_37_smHere is a pic of the women’s burnout tanks. Obviously they will have “CrossFit Bane” and the logo on them, but just so everyone knows what they are getting. $18/tank IF you pre-order and pay by Friday. If you don’t pre-order and want one later on, they are $20.


We are thinking of doing a guys tank order. If you are interested, we will have a sign-up at the gym. If you are NOT interested, you can always take your shirts off. They will be grey and men’s cut.  



2) Iron Pigs game. August 28th. 7:05 start. $10/ticket. I need a count by Friday. I will have sign-ups at the gym. If you want to pay now, that’s fine too. I need the money by July 28th. And we 20 people to go to get the discount.



3) Last call for WOD journals. We have 6 people that want them. I am placing the order on Friday afternoon. Sign-up at the gym before then to get it in. They are $15 each.





Wednesday, July 9




500m row

Banded Shoulder 2 ways


Inch Worms





Strict Press

5×5 @ 65% of 1RM


*12 min. cap





800m run

30 Wall Balls (20/14)

400m run

20 Wall Balls

200m run

10 Wall Balls





Accumulate 1 min. in a pull-up hold.