Saturday 7/4

Happy 4th everyone!

A patriotic WOD of sorts.

“Crossing the Delaware”

30 sec of work followed by 10 sec rest for 5 rounds


Lunges (in place)

Flag hold (Flag= barbell with 10lb bumper on one end, held with one hand touching the collar and one hand in the middle)

Scored as distance rowed.

1 Lunge (L and R leg = 1) +5m for boys +10m for girls

Flag touches the floor -50m for every sec on the ground

Team or individual WOD

George and Ryan squatting

Jeff Edwards

- National Coach USA Weightlifting - Crossfit Coach of individual and team competitors - Outdoorsy nerd - Owner and Head Coach at BR Fit Club