Friday June 8, 2012

HAPPY BIRTHDAY DJ and JAKE! Have a good one!

Reminder, Saturday is the CrossFit Hope WOD so there won’t be a partner/team WOD. Everyone is welcome to come and participate, please donate if you can. We will try to run just one heat with people starting at different stations but will evaluate once everyone gets to class.

Also Competition WOD 4 is up…sorry it’s late but it was worth the wait 🙂

WOD

Shoulder Press 5-3-3-1-1 

Not for Time, for Reps – Front Squats As Many Reps as Possible for 3 Rounds at the following weight:

155/105, rest as needed and move on

125/85, rest as needed and move on

95/65, cool down with sled pulls/dog sled runs and stretching

*Scale accordingly to get 10-15 reps at each weight