Wednesday 3-14-2012

Anyone willing to help volunteer for the Primal Mud Run on April 14th?   We currently have 7 volunteers and they request that we have at least 15.  Please email and let me know if you are able to volunteer.  It does not have to be for the entire day, there are time slots you can sign up for.  You do NOT have to be a CrossFit member to volunteer.  Remember: in exchange for volunteering you will be able to participate in the Primal Mud Run at no charge at the end of the day.  I have to get back to Ashley, the lady in charge of the mud run, by the end of the week with the additional volunteers.  Please email me and let me know if you're willing to help out!  crystal@crossfitwarrenton.com  Thanks a lot guys!
 
Skill/Strength
Shoulder Press 5-5-5
Deadlift 5-5-5
 
WOD
7 Squat Cleans
7e Alternate Forward Lunges w/ Plate Overhead
7 Plyo Pushups
AMRAP 17'

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