1/16/2012

New Members!!!!!  We are beginning a new program that will have foundation/beginner classes ever Mon, Tues, and Thurs evening at the North location!  If you are ready to begin your CrossFit journey, then try and come to all three of these days two times.  Then you will have a sufficient understanding of our moves to join us in the general sessions!  Hope to see everyone there!!!!


CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South: 5.15,6.15,11.30,4.30,5.30,6.30


Last Done on 9/19


Front Squats
3-3-3 @75%
2-2 %85%
1-1-1 @?

then

13 Min AMRP
Parking lot run
15 Box Jumps
15 KB Swings

AAB
7 KB Power Snatches each arm instead of swings

A)70/55
B)55/35
C)45/25