4-28-14 Shirts and Schedule

Happy Birthday on the 27th to Charlie Cellan and Mandy Gibbons!!

No Strength classes tomorrow at the North Gym as Coach Joe is still out of town.

We will be placing the order for this years team shirt on Tuesday morning. Please be sure and order this years shirt below.

20 Pull-ups

10, 8, 6, 4, 2 Power Clean (135#/95#) Bar Facing burpees

20 pull-ups

Coaches Challenge Preform Cleans at 155/115

ENDURANCE WOD CrossFit On Day: 6-10 – 200m sprint – hold intervals at +/- 2-3 seconds with a 90 sec rest between efforts CrossFit Rest Day: 2 mile Time Trial

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10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13