Monday, October 7, 2013

Welcome new Crossfitters!!
Congratulations to Gabe & Tira on the birth of their daughter "Elise" born October 2nd and Stuwart & Carrie on the birth of their son "John" born October 3rd!!  Glad everyone is doing well!  
We hope to see you soon!!!

                         Elise                                                                  John






Arm/Leg Swings
250m Run
2 Rounds of:
10 Kipping Glides
10 KB Swings (light)
15 Good Mornings

MOD (12:00 CAP)
20 Rep Max KB Swing
Find the max weight that you can do for 20 Unbroken reps

WOD
Conditioning
3 RFT:
30 Air Squats
9 Power Cleans, 11
5/73#
7 Strict Chin-ups
400
m Run
Rx+ = Wallball instead of Squats, 135/93# or higher




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