September 2, 2011

This Saturday Sept 3rd we will be hosting the 31 Heroes Wod!Make sure and register and choose your partner wisely. This will be a long brutal workout, but all the proceeds go to theNavy Seal Foundationto help all the families left beind by this tragedy.

Today is the last day for  â€Puke with a Palâ€!  Any newbie can come workout at any class time for free! Bring your best friend, bring your worst enemy, bring your neighbor, or bring your grandma! Anyone and everyone is welcome to hit up the WODS! Share a special moment by being responsible for someone’s very first crossfit experience. Just make sure you are willing to hold the bucket for them and drive them home…

Beginner Work OutAs many rounds as possible in 15min of:5 pushups10 hang power cleans, 65/43lb15 medball squats, 20/14lbWork Out of the Day ”Clean Up the Dip”As many rounds as possible in 15min of:5 ring dips10 hang power cleans, 115/73lb15 medball cleans, 20/14lbsthen, “Death By 10 Meters”Every minute on the minute run 10m.  Increase 10m every minute.  ex. 10m the 1st minute, 20m the 2nd minute, 30m the 3rd minute…



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