Warm-Up:
Coaches choice

WOD prep:
Prep the power clean & front squat .

WOD:
Josie
For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans(155,105)
6 front squats(Same)
Then, 1-mile run

Scaling
Reduce the loading and number of reps, but keep this a long work out.

Option 2
For time (without a vest):
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans (135,95)
6 front squats(same
Then, 1-mile run

Option 3
For time (without a vest):
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans(75,55)
6 front squats (Same)
Then, 800-m run

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

Post WOD:
2 minute cool down on bike then foam roll for 5 minutes.

Indurance & Stamina:
Josie

CFS Brief:
***Internet is back working at full speed.  Please take a moment to sign in on the computer kiosk when you arrive – or as always, signing in on your phone works!***

Beginning July 1st we will no longer be offering BootCamp only memberships.  Anyone with this type of membership has been given the offer to participate in our Foundations program.  The Monday, Wednesday and Friday 5:30am classes and the Saturday 7:30am class will no longer be on the schedule.  As always there are CrossFit classes available at all these times.  We will continue to offer the Tuesday and Thursday classes at 8:30am with the same format we currently use.  It will be something of a combo CrossFit/BootCamp class.

Bringing Common Sense Back to Health Care talk with Mary A. Medeiros, MD, MPH.
Thursday, June 28th 6:45pm to 7:45pm.
“I can’t even count the number of healthy people I’ve met who are spending ridiculous amounts of money every year for health care coverage they never use.” -MM

Mary A. Medeiros, MD, MPH, practices General Internal Medicine in a cutting-edge model known as Direct Primary Care (DPC) at Thrive Adult Primary Care in Franklin, MA (www.thriveapc.com).  In addition to making personalized and accessible primary care affordable to the everyday person, DPC represents a grassroots movement that promotes bringing price transparency to health care delivery.  In her presentation, Dr. Medeiros will explain how healthy people can deeply reduce costs while enjoying streamlined and attentive physician access.