Tuesday October 22, 2013

I have received a couple emails from people regaurding the time they plan to workout this weekend at the Grand Opening.  If you can please email me with the time you plan to, so that I can make sure everthing runs smoothly.  Refer to Mondays post with the approx. times we will be running the workout heats and email me at justin@crossfitwarrenton.com

Skill/Strength "CrossFit Total"

Shoulder Press 1-1-1-1

Back Squat 1-1-1-1 (have a spotter, or use the safety spotter arms)

Deadlift 1-1-1-1

WOD "100 Burpees"

100 Burpees for time

(after the WOD work on Olympic or KB movements... perfect their form as best as possible)

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