Sunday, September 30, 2012

Monday 10/01/2012

NOTES:


There will be no Saturday 10/06 10:30am session. There will only be a 9am session sorry for the inconvenience.  

Groupon buyers please call or send an email to nolalde@crossfit1013.com to schedule your class time.

REMINDER 10/13/2012. We will be having our grand opening on Saturday 10/13 from 9am - whenever. There will be a WOD for those who would like to participate. There will also be food and music. 

Strength/Skill
Zercher Squat 3-3-3-1-1-1


WOD A or B, trainer will determine:

A:12 Minute AMRAP
10 KB Power Snatch (5 each arm)
10 Knee Tucks
10 hand release pushups

 B: 15 Minute AMRAP
10 KB Power Snatch 55#/35#
10 KTE
10 Spiderman Pushups 

Post rounds completed to comments.






 

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