Wednesday, 6/22/11

Important Membership Change Inforamtion Strength/Skill – CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups CrossFit Games Open 12.4 Graham Holmberg 0 rounds + 25 muscle-ups (265 reps). Post rounds and reps completed to comments and/or register…

Strength/Skill – Snatch pull, Hang snatch (below the knee), Snatch balance x 5 For time: 60 Dumbbell snatch 70/45 50 Pistols 40 Burpee Box Overs

Squat Snatches 10 min EMOM 2 @ 65% 21-18-15-12-9 reps for time: Overhead Squats 95/65 Burpees over bar

NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY

Strength/Skill – Power Snatch- 15 mins to find your 1 RM 3 R.F.T. 30 Shoulder to Overhead 115/75 15 Toes 2 Bar Matt Pirozzi 5:21

Christmas party, Dec. 12th @7PM. Sign up if you are coming. $15.00per person. $25 per couple. Christmas special: 3 months for $300.00 for new members. Get a friend to sign up and get half off next month’s membership!! 5 Min Max Effort Burpees 3 min Rest Whatever number of burpees you hit in the 5 Min,…