Friday 12-16-2011

Hey all! Attention Amissville athletes. If you are planning to make it to class tomorrow, you MUST email Parker at Parker@crossfitwarrenton.com to confirm with him that you're coming. He was there for classes today and no one showed up and I told him only to show if he has confirmation from you. Remember, no 4:30 class tomorrow though.

[caption id="attachment_1388" align="aligncenter" width="192" caption="A Pic is worth a thousand words. This pic is more of a "I told you so""][/caption]

Skill/Strength

Go over push press/push jerk form

Work on goals if any time left

WOD

21-18-15-12-9-6-3 reps of each:

Burpees

Pullins

AbMat Situps

for time

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