Monday, April 1, 2013

Join us Wednesday night at the box to watch the live announcement of 13.5 at 8:00 p.m.!!  
We'll be showing it on a big screen so bring your favorite beverage and a snack or favorite finger food to share.  Also, Justin will be going head to head against Rich Froning and Jason Khalipa.  If you're interested in taking an early crack at this one come join Justin.
 
A big shout out to Lenny and Albert for passing their CrossFit Level 1 certification!!! You'll see both of these athletes along with several others going through the intern program on their way to becoming coaches.

Michelle Rx'ing last Monday's Power Clean WOD!!!!

Arm/Leg Swings
Row 250m
2x10 of:
Shoulder Dislocates
Good Mornings
OHS
Hanging Knee Raises

MOD(15:00 cap)
Build to a heavy, but not a 3RM, 3-rep Deadlift.

WOD
Conditioning:
AMRAP 12:00
3 Power Snatch (95/63#)
6 OHS
9 GHD Sit-ups
Rx+ = 115/83#

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