August 15th, 2014

The 6pm class on Friday will be coached by Lori.  Have a great weekend, everyone!
CrossFit (6am, 6pm)
Warm-up:
Row 500M
20 Good Mornings, 45/15 lbs
20 Squats
20 Push-ups
Ramp up to 75% 1RM Deadlift
Strength:  Deadlift 10-10-10 @ 75% 1RM
Work Capacity:
4 rounds for time:
– 20 Lunges
– 10 Front Squats, 95/65 lbs
– 5 Push Press, 95/65 lbs
“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.”
– Howard Thurman

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