Strength

Sorry for the late posting. The storm last night knocked out my internet! 

What, I get a choice today?

Isn't that so nice of me ;) lol

Some of you may not want to work on Oly lifts today if you have been in the last three days....

the push ups would be a wise choice. 

But for those of you who missed missed yesterday I bet you are feeling fresh for some Oly lifting! 

The cleans and snatches are the FULL movement, caught in a squat. DROP IT LIKE ITS HOT....

If you want to practice your snatch today, but are still having a tough time getting under your bar then a good choice for you today would be to work on skill work, OHS or snatch drops.

Now get in here and move some weight around! 

REMINDERS:

1. This Saturday there will be NO intro WOD at 10am. 

2. The Hampton Roads ALL GIRL WOD is going down at CFU @ 10am Sunday. Guys are welcome to come and cheer us on...that is if you can handle that much estrogen hahaha! 

3. FREE WOD WEEK Oct 3rd-7th *free to new people

Invite a friend to come and see what CrossFit is all about! You can bring them to any class ;) We will even host a 6:30pm Tue/Thurs class (no elements next week)

4. Susan Koman race for the cure Oct 15th!! Sign up! That will be our Saturday WOD!