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July 4: Independence Day WOD and BBQ 0900 here at the gym. It’s free if you bring food… REAL FOOD. Invite your friends and family. Jeremy and Joe will be grilling BBQ chicken. We need sides and drinks.

July 21: Fitness Night at Wahoo Stadium. $20 per ticket. Anyone and everyone is invited. You get a free hat and access to a buffet. We will also get on the field for the parade! Contact Jeremy. All payments are due by July 7.

August 1: Patriot Pride is hosting the 31 Heroes WOD Project to support our veterans. Grab a partner and show some love. For more info on the project and registration go to

CrossFit Five Flags – CrossFit

General Monostructural Warm-Up

Run, row or jump rope for 8-10 minute followed by dynamic range of motion drills.

Mobility Work

Stretch the ankles, hamstrings/low back and hips for better pulling and squatting. Also stretch the wrists and shoulders for a better front rack & overhead position.

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Mobility Work

After a cool down walk, mash out the tight/sore spots. Stretch out again trying to improve your squatting, pulling and overhead position.

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