Saturday, May 9, 2015

Free "Trial" workout today at 9:00 a.m. 
Please arrive 10 minutes early to meet the coaches. 

Good Luck to Chelsea and Justin today at the "Chicks and Chaps" competition at CrossFit High Tide!
and
Good Luck to Korey during the Grid League Playoffs in Columbia!

Some Thursday afternoon O'lifting!
Arm/Leg Swings
250m Run
10 Push-ups
10 KB Swings
10 Ab-Mat Sit-ups
10 Good Mornings (empty bar)
10 Box Jumps
20-50 DU’s or SU’s

2 RFT:
250m Run
25 HR Push-ups
250m Run
25 KB Swings 53/35#
250m Run
25 Ab-Mat Sit-Ups
250m Run
25 Good Mornings 45/33#
250m Run
25 DU’s
250m Run
25 Box Jumps, 24/20”   
Rx+ = 400m Runs

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