Saturday, November 16, 2013

Come join us for a Free "Trial" workout this morning at 9:00 a.m.  Our next On-Ramp class begins Monday to assist you in starting CrossFit safely. Don't miss out.

Pat looking good during the Squat Snatch WOD!!!

Arm/Leg Swings
Samson Stretch L&R
Row 250m
2x10 of:
Good Mornings
DB Straight-leg Deadlifts
DB Press

Partner Workout #1
12:00 AMRAP
3 Deadlift 185/123#
6 Burpees

Rest 3:00
or better yet put away your weights and barbell and break out the boxes for:

Partner Workout #2
12:00 AMRAP
6 HR Push-ups
9 Box Jumps

Partner A will complete a round of 3 DL/6 Burpees then rest
while Partner B completes a round. Keep alternating for the 12:00 AMRAP.
Then during your 3:00 rest breakdown the barbells and set-up boxes for the
next 12:00 AMRAP which will follow the same format as the first AMRAP.

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