Tuesday, 11-5-13

Important Membership Change Inforamtion Strength/Skill – Shoulder Press 5 Rounds for time 5 Shoulder Presses – 75/115 (no dip/drive) 10 Overhead Squats – 75/115 15 Wallballs – 14/20 9ft/10ft

Strength- Deadlifts 3-3-3-2-2-1 WOD 4 Rounds for time Row 400M 15 HSPU Rope climb- 2 ascents Rope Climb Techniques

1,500 rep W.O.D. 10 Rounds for time: 100 Single Unders 10 Burpees 10 Sit ups 10 Push ups 10 KB Swings 10 Pull-ups

On Saturday, June 9 Kryptonite will join the entire CrossFit community in it’s support of “Hope” – a fundraiser for St. Jude Children’s Research Hospital. We hope you will participate in the event, but even if you are unable to do so, we hope that you will be so kind as to support the cause…

Strength/Skill – E.M.O.M. – 14 mins. Even Minute – 4 Front Squats 155/115 (From Floor)) Odd Minute – Beg. – 5 Pull-ups. Int. – 10 Pull-ups. Adv. – 10 C2B Pull-ups Matt and Janels WOD 1 Row 500m 20 Burpee B.J. Over’s 40 Wall Balls 60 D/U/’s New open gym hours – Tuesdays & Thursdays…

Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809   Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @ 60% Set 2 – 2 Reps 75% Set 3 – 4 Reps @ 70% Set 4…