SUNDAY Oct 12 at 3pm Make your own chemical free detergent. Must - TopicsExpress

SUNDAY Oct 12 at 3pm Make your own chemical free detergent. Must register via email CrossFitAlign@gmail Sunday Oct 19th 2-4pm Running Clinic $10!!!!! Invite your friends!! Must reserve your spot via CrossFitAlign@gmail WOD I FRIDAY OCT. 10, 2014 Weightlifting - Performance Hang Snatch (5 x 1 @ 80%) Fitness: perfect repetition Progress as follows. Work in appropriate level Level 1: 5 hang muscle snatch Level 2: 5 hang power snatch Level 3: 5 squat snatch Weightlifting - Performance Front Squat (5 x 1 @ 90%) Weightlifting - Fitness Shoulder Press (5 x 5 across) Metcon (Time) 5 Rounds For Time 12 KBS/DB snatch 12 TTB 200m RuN! KBS or DB Snatch - do opposite of what you did last time. Bonus Chest-To-Bar Pull-ups (amrap unbroken) Progress this skill

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