Hope everyone had a great weekend and an awesome Mother's Day.  There is only a few days left to register for the "I Can Games" before the registration fee goes up.  If you're interested please see one of the coaches! If you don't think you're ready to compete please consider volunteering!!

Frank and Nick working hard on the Front Squat for reps!!!

Thanks to our "CrossFit For Hope" sponsors! 
Please click on the links to the left to learn more about them.

2 rounds of:
10 Shoulder Dislocates
10 DB Straight-leg Deadlift
15 Double Unders

S2OH (no racks)
3 sets of max reps, rest as needed between sets
pick your own weight, but make it challenging

For today we are going to run the WOD every 15:00 beginning at 4:15 pm. You can hit the MOD before or after the WOD. Please warm-up and be ready to go.
Row 500m
12 Bdwt Deadlifts
21 Box Jumps 20/20"

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