Wednesday 5-18-2011

With the start of the new location just a month away; to make things easier on both myself and you, we will be changing everyone's CrossFit dues date to the 1st of the month. I will be contacting everyone individually, to let everyone know how much you owe. We will also be purchasing MindBody Online which will allow everyone to pay online, with either Credit Card or Checking Account. They will send out reminders to you, so I do not have to!  I'm hoping to have this up and running within 2-3 weeks, until then we will keep doing what we're doing.

For those of you who are questioning whether or not we will still be training here in Amissville, the answer is YES.  The 4:30, 5:45 and 7:00 WODS  are set in stone!

[caption id="attachment_479" align="aligncenter" width="225" caption="A year ago today...Welcome back Jacob!"][/caption]

2e Turkish Getups

10e Pushup w/ alt. swimmer (plyo for guys)

30e Mountain Climbers immediately followed by :30 Bear Plank Hold

x3 (or until the start of the WOD)

20 K2E
15 Pullins
10e Fwd-Rev Lunges w/Sandbag
5 rounds for time

1 comment (Add your own)

1. admin wrote: Check out Jake and Nay-Nays Spealer Special Workout from last year. WOW, Jake (doing the partial squats) and NAY (doing step ups) you have come a LONG way! Nice job !

Wed, May 18, 2011 @ 6:57 AM

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