Mon 07/30/12 WOD


We will be cancelling and adding a few class times on THURSDAY and FRIDAY starting this week.

Thursday- we are CANCELLING the 5am and the 6:15pm classes.  We will be moving O-Lifting up to the earlier time slot at 6:15pm.

Friday- we will be ADDING 5 and 6am crossfit classes.



A.  7 x 1 Cleans- build to as heavy as possible; rest 60 sec.


12 min AMRAP of:

12 Pull-ups

12 KB Snatch-53/35

12 HR Push-ups


Cash Out

A1.  3 x 10 Powell Raises

A2.  3 x 10 Tempo GHD Sit-ups (3 count down, 3 count up)


Be sure to sign-up for the games, shirts will be available for pre-order.


Posted on: July 29, 2012admin

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