Thursday - September 4th, 2014

Anyone coming to the 4pm class today (Thursday), there is a chance I'll be late.  I wanted to let you know this in advance so you're aware.  If I'm not there right at 4pm, I'll be there shortly after. I have a doctors appt at 3:15pm in Warrenton and it will only take 20minutes she said (IF THE DOCTOR IS ON TIME).  So I may be there early, but I may not.  Nothing is wrong, just getting my varicose veins checked out since they are slightly painful at times and this doctor is only in Warrenton ONE DAY each month.  So this is your heads up that I may not be there right on time.  

Regarding CrossFit Kids.  Since not a lot of interest this month with other commitments this month for you all, we will not be canceling completely, but we will be holding ONE class each week for the month of September and it will be on Fridays at 5:15pm. Please email/text me and let me know if you're in/out.  Thanks guys!  


Work on "2-Hands Anyhow" (or KB Windmills)

and Ring Holds (legs in L-Sit if possible) for as long as you can...

go back and forth until the workout starts


10 STRICT Shoulder Press

12 Ring Dips

15 WallBalls 

x6 rounds for time (perform 3 Burpees every 3minutes until you complete the entire WOD)




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