100903 – Friday

Announcements:

-Gym closed Sunday & Monday, Hero WOD on Monday @ 12:30pm

-CrossFit Total, Sunday, September 12, from 12-3pm. Find your new 1RM of squat, deadlift, & press!

-Fight Gone Bad, Fight Gone Bad, Fight Gone Bad!!! Saturday, September 25. Have you signed up yet? We already have 50 Volts and Vixens registered…will you help us get to 100 and represent?

Thursday’s WOD’s

Level 1:

Skill: Medicine Ball Clean

WOD: 6 Rounds for time

10x Med Ball Clean

10x Wall Ball

Level 2:

Skill: Hang Squat Snatch

WOD: 3 Rounds for time

20x Power Snatch (75/55)

20x Wall Ball (20/14#)

All Levels CrossFit

Skill: Hang Squat Snatch, find 1RM

5-3-1-1-1

WOD: 3 rounds for time

20x Power Snatch (75/55#)

20x Wall Ball

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