REMINDER:
1)
Sagamore Rowing is excited to host CrossFit 516 on July 10th. We will finally be able to put our rowing skills to the true test on the water. The event starts at 10am and ends around 1pm. We will start with a brief tutorial on rowing and equipment, move to the shells quickly, and end the day with a race!
SIGN UP ON OUR FACEBOOK EVENT AND FILL OUT THE ONLINE WAIVER.

2)
FLEX ON THE BEACH is September 17th and we want to have as big of a showing as possible this year. It will be teams of 4 so find your team and sign up ASAP to guarantee a spot this year.

A)
4 sets:
90 seconds max squat cleans RX(135/95) MRX(115/75) M+(75/55)
rest 90 seconds
90 seconds max handstand push ups
rest 90 seconds
90 seconds max bounding box jumps RX(24/20) MRX(20/12) M+(12″)
rest 90 seconds