Hey folks, Narrows Crossfit is hosting our first seminar this Saturday!  We've invited Dr. Travis Jewett to present his "Mastering the Basics" seminar. He is one of the MWOD instructors and he'll be here July 29th. This will be an awesome seminar and well worth the price of admission. See the link below for more information and how to sign up. It's open to anyone so pass it along. Thanks all!


6 x 3 Push Press, Climbing
* Start at about 80 - 90% of your heaviest set of 5 from 7/12


6 Strict Pull-Ups
6 Thrusters (135/95)