06162017


Announcements

No 9:15 am or Kids CrossFit on Thursday June 22nd

CrossFit Bako – Workout of the Day

MENTAL TOUGHNESS

No, hero wods on fridays is not a theme, just worked out that way. GIVE IT YOUR ALL!

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Remember why we do these workouts. Get outside of your head and put in work for the firefighters who gave their lives!