Friday 170630


Friday 170630

Boise CrossFit – CrossFit


Purchase a game card from a coach, $5 (cash only) and make sure you sign your card. rules are listed on the card, but if you have any questions please ask.

Here are this weeks tasks, in order:

Attend First Friday

Leave a review on Yelp (if you’ve done this, show your coach and get it stamped)

Bring a friend to a “friend day Friday”

Complete “Murph” (if you did it this Memorial Day you’ll get credit)

Visit Rise N Grind (between 6/30 and 8/13)

400m sandbag carry (bear hug, walk, HEAVY!)

Metcon (Time)

3 rounds for time of:

30 kettlebell swings, 1.5/1 pood

20 triple-unders

Run 400 meters