Monday, August 5, 2013

Don't forget the Paleo Challenge meeting Tuesday night at 6:30 p.m.!!! 

Great job everyone on last week's WOD's!!!  
We have a new On-Ramp beginning tonight at 5:30 p.m. If you haven't completed your paperwork yet, please arrive at least 15 minutes early! 

Brian repping out the Bar Muscle-ups!!!

Arm/Leg Swings
500m Row
2:00 Jump Rope
Specific warm-up for each exercise
CrossFit Total (compare to 2/25/2013)
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
Newer athletes scale to 5 sets of 5 reps of each

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