ANNOUNCEMENTS


09/01/2014

Main – CrossFit IF YOU RECEIVED AN ERROR MESSAGE BUT YOUR DUES WERE PAID PLEASE DISREGARD. View Public Whiteboard Metcon (Time) Emom for 10 Minutes Strength Even – 5x Deadlifts (315/225) Odd – 5x Shoulder to Overhead Conditioning 800 M Run 30 Burpee Bar Jumps 30 Hang Clean (135/95)

09/1/2013

Main – CrossFit View Public Whiteboard Metcon (Weight) EMOM FOR 10 MINUTES 5X Deadlifts 5x Shoulder to Overhead Rx:315/225 RX:185/135RX weivghts will only be allowed with PERFECT form. If you have any tendancy of rounding you will not be doing Rx today. Metcon (Time) 800 M Run 30 Burpee Over the Bar Jumps 30 Hang Cleans (135/95)

SATURDAY RELAY RACE

Main – CrossFit View Public Whiteboard Metcon (Time) Helen Relay Race 400 M Run (Tag team mate) 21 KBS (Tag team mate) 12 Pull Ups (Tag Team Mate then 3x 21 OHS (Tag Team Mate) 12 Push Ups (Tag Team Mate) Rx:53/35 Rx: 95/65Athlete one finishes reps then tags Athlete 2, Athlete 2 is then able to complete their reps…