1-27-14 Next foundations class starts February 3rd


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100 Doubles or 200 Singles 100 Wall Balls (20#-10′ / 14#-9′) 100 Doubles or 200 Singles

15 min time cap – add 1 sec for each uncompleted rep

All reps listed above are to be preformed unbroken. There will be am opportunity for a little extra work for each time you break, stop, rest or miss. Unbroken Jumprope = 5 Deadlift (185#/135#) Unbroken Wall Ball = 5 Kettlebell Swing (70#/53#) One you have completed the “extra reps” you can continue to work on the reps required for completion.

Monday Feb 3rd we will be starting our next foundations class. If you have a friend on the fence or are thinking about starting CrossFit then this is the best way to do it!! We will be starting our next FOUNDATIONS CLASS at our Smithfireld location at 7

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Our foundations class is specifically designed with someone who is new to CrossFit in mind. We will teach you all of the basics in an orderly and organized manner so you will be equipped with the knowledge and skills needed to join in our group classes. Our foundations class starts on February 3rd and runs for 3 weeks. It is held on Monday, Tuesday and Thursday nights at 7 pm. Don’t forget to come by and pick up a $40 gift card just for dropping in.

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