Thursday, August 30, 2012

Hooray!!!! Today is officially our 2-year anniversary!!
Thank you to everyone that has made this possible.!! 
Betsy, Billy and I can't express our gratitude enough to our CrossFit family and coaches!!!

Betsy will be at the box this afternoon and tomorrow afternoon, so if you haven't had your starting measurements and weight taken, please make arrangements to get it done within the next two days.

Thanks to Jennifer for the awesome cakes. Perfect timing before we start our next Paleo challenge!!!
Arm/Leg Swings
Row 750 to 1000m
2 rounds of:
10 DB Press
1:00 Plank hold
15:00 AMRAP of:
10 Kettlebell swings, 70/53#
10 Box jumps, 24/20"
10 Ring dips
Spend 10-15 minutes practicing your “goat”.

Cash Out (optional)
Run: 250m, rest :30; Run 400, rest 1:00; Run 550m
Row: 300m, rest :30; Row 500, rest 1:00; Row 750m

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