1000m Row
then
5 RFT
25 Pull Ups
7 STOH 135/85
——————-
We will be extending our altered morning schedule for one more day. This means Tuesday July 30th our morning classes will be at 6 and 730am.
Gymnastic Skill Work
– Ring/Bar MU
– Std Kip/Butterfly Pull Ups
– HSPU/HS Walk
– Pistols
– Cartwheels
– Rope Climbs
+
5 sets
7 TnG Clean & Jerk
200m Sprint
rest 1:1
*Record loads and total time
A. BS 5@60%, 5@70%, 2×5@75%
+
20 CTB Pull Ups
40 Box Jump Overs
800m Run
40 KB Swings
20 CTB Pull Ups
——————
Cass takes 7th in her first ever CrossFit Games event!!! Thanks to everyone for your encouraging spirit! Testing the workouts, texts, comments on facebook, instagram, and twitter; you guys/gals are all playing a part, proud of our at home support and I know it means the world to Cass.
AMRAP-10
200m Run
5-10 Pull Ups
25 Air Squats
-rest 5 min
AMRAP – 10
300m Row
10-15 Burpees
15 Light KB Swings
-rest 5 min
AMRAP – 10
30 Double Unders (60 singles)
10-15 HRPU
20 Walking Lunges
—————————
Today’s workout is a programmed aerobic effort. Think ~70%. The goal is to remain in the aerobic energy pathway throughout all 8 minutes of each AMRAP. In the most simple terms, you should be moving close to the same speed in your last round as you are in round 1. KB should be light enough to easily swing for 15 unbroken reps throughout. If/when you start to feel that “deep burn’ slow down, you are beginning to rely on the anaerobic energy systems.
CrossFit Games watching party this Saturday night. For those of us not able to make it to Cali, we can support Cass and rep BOLT from Coppell. This is a super casual event. The grill will be fired up so BYOM, BYOB and bring one side to share. Show up any time after 5:30pm. More details will be showing up on the BOLT Facebook page today. Our address is 131 Sandy Oak Ln. Hope to see you Saturday, The Harps.
A.
5 sets of 1 Power Snatch+2 Snatch Balance+2 Hang (Squat) Snatch
+
AMRAP – 5
500m Row
ME Power Snatch 135/95
–rest 5 minutes
For Time
* Power Snatch 135/95
400m Run
*For part 2 of the metcon you will complete the same # of PS reps as you completed in the AMRAP portion
A. BS 5@60%, 5@70%, 2×5@75%
B1. FS 5@65%, 5@70%, 5@75%
B2. ME KB Push Press x 3
+
AMRAP-10
5 PC 155/105
40m KB Front Rack Carry
10 Wall Ball
———-
Farewell to Don and Megan C, their last week at BOLT 
Sad to lose you guys, but excited about your future opportunities! Always visit when you are in town!
—————
I will miss those infamous, early morning groans!
Love that picture. Megan, I will miss seeing your smiling face as I’m rolling off the floor and contemplating why the WOD took me twice as long as I planned.
Don, can’t tell you how much you will be missed but it has been great getting to know you. I now will have a friend across the pond. I look forward to reading some great stories about life in your new boc.
Don it was a pleasure learning from your military experiences and judging you on the open wods, your life is an inspiration and you will definitely be missed by this guy. Have a good life don and come visit when you can!
Megan – dude you’re awesome, I don’t know how you did 630am classes without anyone else to buffer the angry coach wrath.
Don – i don’t know what i’ll do without you running me down screaming old and fat! When I visit the UK, and I will, i expect to see you for a wod or two. Oorah.
Megan, it’s been awesome getting to know you. Your positive attitude and desire to continuously improve have been inspirational. I hope you’re up for discussing Game of Thrones on Facebook.
Don, it will never be the same without you in the 5:30am class. You have been inspirational to me since the first day I walked into BOLT, and I know I speak for a bunch of other people as well (including my son). Your work ethic and toughness are unmatched. Show those Brits what it means to Get BOLT. I pray our paths will cross often in the future.
Guys, you will be missed. Don, I too will miss those early morning grunts. Please keep in touch & come see us !
I am going to miss the Bolt family – big time! I walked into Bolt almost two yrs ago. Little did I know how much it was going to change my life. Matt the impact you have had on me has been life changing! Bolt and Crossfit has changed me forever. Never been leaner or fitter for an older guy! To the morning crew who has been there with every morning/ every day: Mark, Dave, Karen, Brandi Josh, Shayne. Lance, Mayer James …..I could not have done it without you guys. Mark your like a rock always there for me, motivating me every day lifting me up when I’m down and I have loved the competition, Dave thanks for all your support and encouragement on all those lifts and WOD’S (Andy, best of luck at U of A, we might see you there in a few yrs) Josh thanks for letting an old guy catch you sometimes! ” here comes fat, old and slow- right on your ass! Josh you are one strong dude and congrats on the engagement! Karen thanks for the thoughtful card and yes I do remember when it was just you and the guys!(pre-Brandi) You still impress me with your OHS’! Brandi thanks for always being there with a smile and such an uplifting attitude and spirit! Your an amazing athlete and your performance was impressive during the WOD father games! Shayne thanks for the back and forth and the “wimpy ass push ups”. Thanks for letting an old guy have some fun and for being a good sport! Lance your a stud – dude the way you fly thru those WODS – impressive. Mayer thanks for letting an old guy push you on the runs. I know how you love to run! Cass you are the best and thanks for all your patience in working with me. You will do great at the games!
Man I’m going to miss you all! I did find out a new box is opening up in Aug real close to my house in London – Crossfit Evolving – Kilburn and I can’t wait to start! SEMPER FI !
I am definitely going to miss all of you; you all have been so ENCOURAGING since I started at Bolt and I really appreciate it (even when I’m by myself in a 6:30 class 
) This is the longest I have stuck with any type of physical activity since Junior High School (a looonnnggg time ago), so needless to say I’m in it for the long run! Thanks so much to Matt and Cass for the EXCELLENT coaching :). I’ll miss you guys, but I’ll be back around for the holidays!
Good job Cass! We are all rooting for you back home. Keep up the good work. No matter what happens, everyone is very proud and having a blast watching you on the main stage!
Cass, Chris nailed it. We’re all so proud and inspired by you. There was a little extra buzz in the gym this morning just knowing you’re out in Cali representing BOLT.
Sweet picture!!!!!