January 23, 2017


Singing in the rain... we're just singing in the rain!!! 
Hope you all had a wet and wild weekend, see you today to get back to business! 
2 week Weigh in for weight loss challenge is Tuesday! Just weight not body fat :) 

Warm Up:
2 Rounds 
Row 400m
10 Air Squats
10 Deadlifts (45/35#)
10 Hang Snatch (45/35#)

8-8-8 Leg Lift (hanging from pull up bar)
5-5-5 Strict Ring Dips 

3 Rounds of "DT"
12 Deadlifts (135/95#)
9 Hang Cleans
6 Jerks 

Row 50 Calories 

1/2 of Karen :) 
75 Wall Balls (20/14#)

**Kevin and Jimmy are registered for the competition we are hosting in April! Workouts are out and remember it's a competition for the average Crossfitter, not the fire-breather! Get signed up and get out of your comfort zone! Sign Up Here!

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