Monday

Don't have a weight, use a kid! :)

WOD

For time:

Squat Cleans 155/115# 21,15,9

Pull Ups 42,30,18

Cash Out

30 Evil Wheels (aka roll outs)

MOVIE NIGHT

This Friday at CFU!!! I originally said 7pm but Drew and I realized that its still pretty bright out at that time....so stand by, we will probably bump up the start time! Movie TBA but it will be a comedy! Kids are welcome as long as they can sit through a movie without distracting everyone :)

BIG SHOUT OUT to all of the regional competitors in the Hampton Roads this weekend! Ben Smith, the local CrossFit badass made it to the games again taking 1st in 5 out of the 6 events! AMAZING! Jason F. of Rife ended with an amazing 13th place in our region, Courtney B of 757 killed it with 16th place overall for the women and the CrossFit TakeOver team battled it out and finished with a 13th place! Heart, soul, sweat and a shit-ton of badassery! CONGRATS ALL!