THURSDAY

Don’t forget … this Saturday is our CrossFit BBQ @ 6 pm at my house. If you’re coming, please sign up and let me know if you’re bringing your significant other or friend and if you’d like to bring something to eat or drink. Also, new tanks and t shirts are finally in!! Come check them out.

Diana

Kmac and Jamie

Justin

Mike R … ( my adopted son)

STRENGTH:

overhead squat

3/3/2/2/1/1

CrossFit WOD:

amrap 12 min ladder:

1 hang power snatch 95#/65# RX+ 115#/85#

1 overhead squat

1 burpee over the bar

2 hps

2 ohs

2 burpee over the bar

3 hps

3 ohs

3 burpee over the bar 

ect…