Friday, October 17, 2014


Happy Birthday, Josh!

Workout of the Day

Front Squat 1-1-1-1-1-1

Increasing the load each set, establish a 1 rep max front squat

Josh’s Birthday Workout
Three rounds for time of:
400 m run
15 Front Squats (135 / 95)

Rx+ Thrusters 135 / 95

Sitting is Killing You | Time

1) Member appreciation month!  Don’t forget to send your nominees for athlete of the week to and come to class to be entered in for our weekly drawings!
2) Halloween/ two year anniversary party on Friday, October 31. More info here.
3) CrossFit 101 class October 13th.  Spread the word to your CrossFit-curious friends and family.
4) Harvest Hands 5K sign up here:

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