MONSTER MASH 200

BACK SQUAT 20

CLEAN 20

DEADLIFT 20

BOX JUMP 20

BACK SQUAT 15

CLEAN 15

DEADLIFT 15

BOX JUMP 15

BACK SQUAT 10

CLEAN 10

DEADLIFT 10

BOX JUMP 10

BACK SQUAT 5

CLEAN 5

DEADLIFT 5

BOX JUMP 5

30SEPT08

PUSH-UP 15
SIT-UP 15
KB SWING 15


X 5

29SEP2008

AIR SQUAT 100

MED BALL DEAD 75

BALL SLAM 50

KB PUSH-PRESS 25 "EACH ARM"

PUSH-UP 15

BURPEE 10

FIGHT GONE BAD

FGB

Come support the Wounded Warrior Project and Athlete's for a Cure. We will be conducting "Fight Gone Bad" in honor of these charities. Every CrossFit across the country will be doing the same.

God Bless Our Nations Finest, Thank a Veteran

FRI

ROW 5K

THUR

TABATA SQUATS
TABATA KB SWINGS

wed

MED BALL BUDDY CARRY 5
BALL SLAM 25
HANG CLEAN 10
PUSH-UP 25

4 ROUNDS

TUESDAY

ROW 500 M
15 PUSH PRESS
20 KB SWING
40 SIT UPS

ROW 350 M
12 PUSH PRESS
15 KB SWING
30 SIT UPS

ROW 200 M
10 PUSH PRESS
10 KB SWING
20 SIT UPS

TUESDAY

ROW 400 M

WALL BALL 21

ROW 400 M

WALL BALL 15

ROW 400M

WALL BALL 9

WELCOME OUR NEWEST COACH...JULIE MARTIN

Welcome Back!!

25 OHS

20 PUSH-UPS

15 KB SWINGS

10 TIRE JUMPS

X 4 ROUNDS