Join Coach Heidi throughout the summer for 5:30am Open Gym/WOD- every Tuesday and Thursday!![]()
I’ve mentioned the new early class times all week here but sometimes I’m “preaching to the choir” here! So can you help me out? Next time you’re at the gym tell everyone you’re with about the new class times! And if they didn’t know about it- tell them they need to check this blog! 
A Friend In Need:
In other news-our friends at crossFit Portland need us!
They are in need of a relay member for their NW Passage Ragnar relay team. 3 five mile legs, July 21-22.
Email Madoc here if interested.
Madoc@crossfitportland.com
WOD:
ME: Front Squats
Then…
5 Rounds For Time of:
3 Rope Climbs (seated to ceiling)
6 Pistols (each leg counts as one)
9 Burpees
Score max load of FS and time to complete met-con.
Your Spartan Warrior Coaches: Heidi and Erica!
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