Monday - November 12, 2012

First of all, we'd like to start off the day by thanking all the men and women who put their lives on the line for us and our country: past, present and future.  Thank you Veterans!!!!! Classes will run as normal today.  See you all soon!

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Courtesy of Crossfit.com

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Skill/Strength
NONE: as we'd like to leave enough time for everyone to finish the workout today.  We will be starting the workout at the regular skill/strength time. If you finish WOD within 30 minutes we will spend the rest of the time working on turkish getups toward the end of class.
WOD "Michael"
800m run
50 situps
50 back extensions
x3

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