Meet Rachel, she's a Dermatologist, a mother, a wife
and a BADASS CrossFitter!
**BARBELL FOR BOOBS SHIRTS MONDAY IS DUE BY MONDAY NIGHT (we are putting the order in on Tuesday so that we have the shirts in time for our event) $10 of each shirt sale will be going to Barbells for Boobs.
Monday October 9, 2017
COMP
Hang Power Clean:
Build to Heavy Set of 3
Build to Heavy Set of 3
followed by…
“Hangman Jury”
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/21 Calorie Row
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/21 Calorie Row
OPEN
Hang Power Clean:
Build to Heavy Set of 3
Build to Heavy Set of 3
followed by…
“Hangman Jury”
3 Rounds:
30 Hang Power Cleans (95/65)
30 Wall Balls (20/14)
30/21 Calorie Row
3 Rounds:
30 Hang Power Cleans (95/65)
30 Wall Balls (20/14)
30/21 Calorie Row
FITNESS
Hang Power Clean:
5 sets of 3
5 sets of 3
followed by…
“Hangman Jury”
3 Rounds:
20 Hang Power Cleans (75/55)
20 Wall Balls (20/14)
20/15 Calorie Row
“Hangman Jury”
3 Rounds:
20 Hang Power Cleans (75/55)
20 Wall Balls (20/14)
20/15 Calorie Row
In the NEWS
On Saturday at CrossFit Cafe in Virginia Beach there is an all girls competition going on, Girls Gone RX. We have a few teams going! Coach April, Coach Jackie, Coach Britney, Lisa, Laurie, Ashley M and Andie Knox (I know we all miss Andie). Come cheer us all on if you are free!
Our Barbells for Boobs event is Friday Oct 20th! We will have a heat list going out soon. There will be no regular classes running that night due to our event, please mark your calendar and join us for this great cause.
The Unrivaled Classic (Weightlifting Event) is Oct 28th at the Chesapeake Convention Center
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