Monday: Get regional shirt orders in TODAY

Squats Week 9 Day 1

60% x 5

70% x 3 

80% x 2

90%  x 2 

95% x 1 

Front Squats 

65% x 5 

75% x 4

80% X 4

85% X 4 

"Amanda" Master's Regional WOD Event 2

9-7-5

Snatch (squat)

Muscle Ups 

*We are putting a 15 minute time cap on this WOD

If you don't have muscle ups we are scaling to 9-7-5 C2B Pull Ups and 9-7-5 Dips 

5:30 PM COMPETITOR'S WOD

"Murph"

1 mile run

100 Pull ups

200 Push Ups

300 Squats 

1 mile run

*if you have a 20# vest bring it!

*If you've never done Murph and are still pretty new to CrossFit, please scale to 1/2 of everything, if you aren't sure ask a coach

REGIONALS SHIRTS/TANKS for our members that want to support us--your gym! You don't have to be coming to Regionals that weekend to get a shirt, even though we would love you to be there!

Okay guys, need to start getting orders in for regionals shirts- remember there are these shirts but also D3fined Apparel shirts so that we have more than one shirt to wear all weekend long! (We have three regionals days and I know you don't want to wear the same stinky shirt all weekend long) You can order those ones right from their website! http://d3finedapparel.com

These BLACK ones are the teams shirts (shown above), MEMBERS shirts will be GREEN. I don't have the mock yet and I can't wait to get orders in otherwise we won't have enough time. 
MENS SHIRTS: http://store.americanapparel.net/poly-cotton-short-sleeve-crew-neck_bb401?c=Sand IN KELLY GREEN
WOMENS TANKS: http://wholesale.bella.com/product/8430/sylvia-tbld-rcr.html IN GREEN TRI BLEND
The coloring on the wording will be different to match the green shirts, and so will the claw mark.
25$ for all shirts/tanks
SIGN UP HERE: https://docs.google.com/spreadsheets/d/1HuoWsQDkMSb9TG6GKULtCo8L4MiGMw5P9_qD10R9qxc/edit?usp=sharing
THEN PAY
TO PAY: SEND MONEY TO JAQUELYNKAYFITNESS@HOTMAIL.COM THROUGH PAYPAL SEND AS GIFT PLEASE
Please try and get your order in to me BY MONDAY NIGHT