“friday 8.30.13”1209279 311386672338912 1144569711 n

 Congrats to Lissa who Rx Isabel, well done kid!

No Kids class Saturday and only one class Monday, 9am. Have great safe weekend.

Warm-up:

          15 rev flys/ 10 push-ups x2

Skill:

           bench press

Strength:

        bench press: 4x10

        ring row: 4x10

WOD:

         3 rounds

         25 push-ups

         25 kb swings (70/53)

“It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar)


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