Monday, November 14, 2011

2011-11-135320Bethanie & Baby G. explain the prowler workout to the ladies only class

Workout of the Day

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

If you are new to squat snatches, start from high hang position with lighter weight.

"Courage is not simply one of the virtues, but the form of every virtue at the testing point." C.S. Lewis
Run Baby, Run, free dowload
CrossFit Endurance course this weekend, gym will be closed.  Everyone not attending the CFE course should plan on running The Richest 5 K.

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Showing 3 comments
  • RyanJ_CFATL

    In addition to everyone else, let’s beat this guy on Saturday too.!

  • Dave Hodges

    What the Hell was going through their minds when they got dressed that morning?

  • RyanJ_CFATL

    Richest 5k Updated schedule for SATURDAY, NOVEMBER 19, 2011
    7am – VENUE opens Atlanta Motor Speedway
    Day of packet pick up available
    9am – Kids K run begins
    9:30am – Competitive wave begins. Food and Beverages available for purchase on site
    10:15am – Fun Run begins
    11:30am – Awards Ceremony
    12pm – Coach Glassman Q&A
    2:00pm-ish – Expo wrap-up
    We all need to be there for the 9:30 am race!

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