Skill
Squat Clean Find 3RM

WOD
3 Rounds for Max Reps
1 Min Box Jumps 30/24
1 Min Pull-Ups
1 min Squats
1 min rest

A family that means a lot to the QCCF community is having a scary situation with one of their kids. Kevin and Tricia Gross little girl Nya is in Iowa city undergoing tests. She hasn’t been able to move her legs to stand or walk. Please keep this family in your thoughts and prayers. We are praying and believing that Nya will turn out just fine.

Great turnout at the Firecracker Run. It was HOTT but a lot of fun!