Happy Birthday to the one guy that is whiter then me, Chase H. Turning the big 30, it’s all down hill from here buddy.

WOD

AMRAP in 20 min

“Dirty 30″

30 Box Jumps-24/20

30 Jumping Pull-ups

30 KBS-35/26

30 Walking Lunges

30 Knees to Elbow

30 Push Press-45lbs

30 Back Ext

30 Wall Ball-20/15

30 Burpees

30 Double Unders

GET LEAN, TRAIN MEAN CHALLENGE STARTS TODAY- we will be taking body fats and measurements today at 7, 11am and 6pm.  If you are not able to make any of those times let Marie know so we can make arrangements.  For those of you that still wanted to get in on the challenge there is still time, email Marie at crossfitmarie@aol.com for information.                                                                         30 Day Journal Download click here

There will also be some changes in the programming at CFTC, we will be adding a Strength Bias WOD for those of you that want to focus on getting stronger with less conditioning.  The Strength Bias schedule will be as follows Monday-Tuesday-Wednesday- Thursday (off)-Friday- Saturday-Sunday (off).  I will not be posting these workouts on the website but will be posted on the small white board every morning.  If you have any questions about the programming or want to know more information please let me know.  Pretesting for the strength bias workouts will start this week and will continue through 6 week cycles then we will post test again.

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