Congratulations to Krista for placing 1st in the Rhino CrossFit compettion at the Mr Olympia Expo this weekend!  Great effort by all of our athletes inluding Shanna, Anna, Luke, Derrick, Jake, Shain, Bryan, and Chris!

Today is the first of 3 workouts for the Fall Fit Challenge!  Make sure and log in your results to beyond the whiteboard.  Weigh ins are Wednesday, Thursday, and Friday!

The 30 day Challenge starts next week and our Paleo BBQ is this Satruday!  Click the link above for more details!

Work Out of the Day10 minutes to find 3RM Back Squatthen,“FFCW1”As many rounds as possible in 15 minutes of:5 burpees10 kb swings, 53/35lbs15 box jumps, 24/20″Post load and time to beyond the whiteboard.

http://youtu.be/sVHOt1TmsC4

Metcon WorkoutMax Effort 800m Runthen,As many rounds as possible in 15 minutes of:5 burpees10 kb swings, 53/35lbs15 box jumps, 24/20″Post times to beyond the whiteboard.