Monday, October 21st, 2013

Hey Folks!

Great weekend!  Lots of faces in the gym these past couple days – We lifted up Luke and did a whole lot of other great stuff too.  Congrats to Andre on his awesome PR deadlift (405!) and James crushing multiple PR lifts over the last half week, including some very close to gym record lifts.  BEAST MODE ON.

CrossFit Kids (12-18) year olds are rocking Monday night from 7-8pm.  We’re forging the future here Folks!

Warm up

2 Rounds – 10 dislocates, 10 overhead squats, 30 second Russian baby maker, 10 spiderman lunges

Snatch 2-2-1-1-1-1

10 Minute AMRAP:
25 Double Unders
25 Sit ups
25 Squats

Stretch – Calves, Quads
Foam Roll – Lats, T-spine