Monday September 9, 2013

Ok LADIES: we have nailed down a date/time for a Women's Self Defense Class. It will be held at here at CrossFit on October 6th (Sunday) from 5pm-7pm. We will have a sign up sheet at the gym today, and spaces will be limited. Sign up and pay at the same time. Bring money ($15/person) in an envelope with your NAME, NUMBER and Self Defense written on it and sign up on the sheet as you turn that in. Cash is acceptable, but if paying by check, make checks payable to: Brendan King. Let your girlfriends, wives, daughters, friends, or anyone you think may be interested know about this. For those of you who are not members of CrossFit Warrenton, that's not a problem, just send me an email to confirm your spot: crystal@crossfitwarrenton.com Thanks gals!

Also, the Town is still in need of a couple more volunteers to help with the cleanup after Evening Under the Stars in Oldtown on September 21st (Saturday) from about 10pm-11pm.  Taking down tables, and folding chairs, picking up trash, etc.  Thank you Danny, Elaine and Zac for already volunteering.  Anyone else interested please email me at crystal@crossfitwarrenton.com  Thanks guys!!!  Any sort of help will be appreciated!!

FUNDAMENTALS:  Split Jerks & Pullups

IMG_7929

Skill/Strength

Shoulder Press 10-10-10-10

recovery: 10e uni leg opp hand deadlift w/ KB

WOD

50 Double Unders (x5 for singles)

40 AbMat Situps

30 Pullins

5 rounds for time (20' CAP)

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