Thursday, 9-12-13

Muscleuppaleo samples in the fridge. Help yourself to one.  Use discount code Summer2018 for 15% off your order. 3RDs 10 BB Power Clean 8 BB Push Jerk 10 Jumping Lunges 10 Squats EMOMx 12 2 Power Clean +1 Split Jerk Build to a heavy Single 4 RFT 400m Run 15 Sq. Cleant Thruster 115/85 *22…

CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 8 PM ON ESPN 2!!! Strength/Skill – O.H. Shoulder Position – Internal vs. external rotation…Check video!!…

Strength Front squat heavy double Wod 4 RFT 21 t2b 15 kbs 70/53 9 push press 115/85

Strength/Skill – Hang Squat Snatch – We will have special guest in on Tuesday. That’s why we are snatching Click here 1 – Competitiors WOD (Some have completed it) For Time: 10 Atlas stones, ground to shoulder 200m walk/run with stone 10 Atlas stones, ground to shoulder 200m walk run farmers carry or 2 –…

Christmas party is Dec 15. $20.00 pp   For time – 3 Rope Climb 3:1 75 Wall Ball 20/14 3 Rope Climb 75 Deadlifts 135/95 3 Rope Climbs 75 Medball Clean 20/14 3 Rope Climbs  

Important Membership Change Inforamtion Workout 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters…