Monday 7-30-2012

Monday 7-30-2012

Just a friendly reminder to everyone that the ONLY WOD going on this upcoming Saturday is the 31 Heroes fundraiser, at the Warrenton facility.   the Kids classes are going to be held as always, but no 11am (warrento)n, or 5:45pm (amissville) classes.  Plan your week accordingly if you are not participating.  If you are be sure you register via the link on the upper right corner on our page.

[caption id="" align="aligncenter" width="450"] Carlina after doing some serious work. Goin to see alot of this this upcoming weekend.[/caption]

Skill/Strength
Wendler: Shoulder Press
recovery: 250m ROW SPRINT!!! (absolute max effort)
WOD
15 Hang Power Clean (135/95)
15 Burpees
3 rounds for time
(compare your time to those posted on crossfit.com)

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