Friday - August 31, 2012

On Labor Day Monday we will only be holding ONE class and it will be held in Warrenton. Will get back to your regarding a time ASAP.

Also, I sent out an facebook message to those of you who are on facebook regarding a CrossFit Party at our place on Saturday, September 15th.  If you haven't received a message and would like to come, please shoot me an email and I'll send you info.  It's going to be very chill and we will just enjoying each others company, eat, drink,  and have fun!

Burgener Warmup
Work on Snatch form with PVC
If perfect form, move up to a weighted bar
If perfect form, add weight
1' Alternate Stepups onto box w/Sandbag
1' Wall Ball
1' Ring Pushups
1' Row
There is no rest in between exercises so make transitions quick.  Count your TOTAL reps/calories.

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