11/12/15 – Hoodie Reminder!

RANT

Another reminder to pre-order a hoodie!  We are actually moving the deadline to pre-order one to Friday, so if you aren’t going to be at the gym between now and then feel free to email us your order.  Hoodies are $45

Also – our CFSE Paintball is this Sunday.  We’d love to see as many of you there as possible.  Carpooling from the gym leaving at 10:30am or you can meet there ready to go at 12pm.

CrossFit All Levels

STRENGTH

A1. GHDSU, 3×10-15, :30

A2. V Tuck Ups, 3×15, 1:30

METCON

5 min AMRAP

200m Row

5 Burpees over the erg

10 Plyo Lunges each leg

Rest 5:00 x3

Strength Class

A. Back Squat @21X1, 3×2.2 :30/2:00

B. Sorenson Hold, 3xME, rest 1:30

C. Ring Rows @2222, 3 every :45 x 8