Monday, March 4, 2013

The CrossFit Open is coming soon so make sure you get signed up. We need at least 8 more athletes so we can top last year's number. It's not about winning or losing, it's about trying your hardest and giving 100% on the Open WODs. It's about supporting and encouraging your fellow athletes and being supported and encouraged by them during the WOD's. So do the right thing and get signed up!!


Wishing a Happy Birthday to one of our "Original CrossFitters", Steve Mowery. We are very proud of how far you have come, so that being said; "NO CAKE FOR YOU"!!!  :)
Enjoy your special day and see you this afternoon for "ANNIE"???

 Arm/Leg Swings
Samson Stretch L&R
2 Rounds of:
10 Shoulder Dislocates
10 Good Mornings
10 Ab-Mat Sit-ups
10 Walking Lunges
10 HR Push-ups
 
MOD
Push Press (no re-bend of knees)

3-3-3-3-3, then

WOD
Conditioning
For time:
25 Double Unders
25 SDHP 75/53#
25 Double Unders
25 SDHP
25 Double Unders
25 SDHP
Rx+ = 100/75/50 DU's

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