Friday, July 18, 2014

If you are planning to workout next Friday, the 25th, the 4:30 and 5:30 WOD will be on Bay Street.  The WOD will pushing a gurney down Bay Street for time. Initially we were sponsoring 2 teams, but now we will sponsor all the teams from our box.  To clarify, next Friday there will not be anyone at the box after 4:15 p.m.  If  you are planning on attending the 4:30/5:30 p.m. workout, please see Betsy, Billy or me to sign a waiver and meet us on Bay Street.

Interested in CrossFit? 
Call us today and setup your "free" 1-on-1 Intro session!

Ladies rule the 9 a.m. class!!

Arm/Leg Swings
2:00 in the bottom of a squat (soft back)
3 Rounds of:
10 DB Press
10 Wall Squats
12:00 AMRAP
5 STOH 115/73#
25 DU’s (scale down to 5,10,15 if needed) try not to do singles unless necessary
10 Wall Balls 20/14#
Rx+ = 135/93# or heavier, 50 DU’s, heavier ball 

Work up to a heavy Clean & Jerk
Clean, meaning Squat Clean

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