Tuesday: Don't forget your custom fit meal order!

CrossFit Coach, Veteran and Firefighter Mike "Dork" Kennedy 

We will do a Memorial WOD on Saturday.

3 Rep Max Push Jerk (not split)

"Helen"---Benchmark WOD! *I shouldn't have to tell you, but just in case: record your benchmarks!
3 Rounds for Time:
400m Run
21 Kb Swings 24/16kg
12 Pull Ups

Cash Out:

20 Hollow Rock-to-Supermans
and STRETCH

530pm Comp WOD 

5 x 80m Sprints done in 20m increments

Regional athletes
"Big Christine"
3 RFT:
500m Row
12 Deads, 315/225
21 Box Jumps, 30/24" - games standards.

CFU athletes
"Christine"
3RFT
500m Row
12 Deadlifts at bodyweight
21 Box Jumps 24/20in