August 12


Summer Slam Saturday the 16th First wod Starting at 8am sharp, come out and watch a great day of competition. 

Friday the 15th there will be no CrossFit Classes after the 12pm class due to set up for the comp. If you are volunteering or judging we are going to go over our run throughs and put out all information so everyone is on the same page in the morning. That meeting will take place at 515pm, job duties and descriptions will be assigned. I want to thank everyone before hand for your guys support and effort, we couldn’t do this without you. Thank you. 

Rx: Power Snatch + Snatch 4×2 @ 7 RPE. Then, “Kelly” 5 Rounds For Time of 400m Run, 30 Box Jumps(20/24), and 30 Wall Balls (14/20). Time Cap 30min. 


Silver: 4×5 Overhead Squat. Then, “Kelly” 5 Rounds For Time of 200m Run, 20 Box Jumps (20), and 20 Wall Balls (14). Time Cap 30min. Refer to June 28th 2011.

Endurance: 50 Burpees For time.

Post WOD : 3 X max effort back lever


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