Friday, November 15, 2013

Remember today is the 15th which means if you are doing the November challenge it is "for time". Make sure you record your score on the whiteboard.

Come join us for a Free "Trial" workout Saturday morning at 9:00 a.m.  Our next On-Ramp class begins Monday to assist you in starting CrossFit safely.  Don't miss out.


Congratulations to Justin & Mary on the birth of their daughter, born 11-12-13.
Charlotte "Charley" Ann Gray       7lbs, 5 oz.

Arm/Leg Swings
250m Run
2 rounds of:
10 Strict Press (empty bar)
10 Good Mornings (empty bar)
10 Box Step-ups

WOD
Conditioning
ARMAP 15:00
6 HSPU

9 Box Jumps, 24/20”
250m Run

Rx+ = Deficit HSPU, 28/24" Box

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