Friday, July 26, 2013

Happy Friday!!

REMINDER - We will be closed tomorrow. We are getting together with CrossFit Enclave and CrossFit Roselle at CrossFit Enclave located at 1051 E. Main St (Rt. 72),Unit 104, East Dundee. If you would like to do the workout with us just RSVP on their site http://crossfitenclave.com/. You can also just come and hang out. Should be a good time. We'll have a few heats of the workout and then eat and drink the rest of the afternoon. If you come please bring a small side dish with to share. Hope to see some of you there.

Strength/Skill
Clean 3-3-3-1-1-1 (from the ground. Work up to your max effort. Rest 1-3 minutes in between sets. This should take up most of the hour.)

WOD
Every Minute On The Minute for 7 minutes 
1 Clean from the floor at 75% of your max effort. 
This can be Power or Squat.

Post Workout
100 Abmat Sit Ups (not for time)


  Gerry gets his 1st muscle up

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