This week has been great keep up the good work! There is also a - TopicsExpress

This week has been great keep up the good work! There is also a special WOD today, Chris Jonas, one of our trainers birthday was Tuesday and one of our first Crossfit members, Brian Plumley birthday is Sunday and we made a special WOD for them together...... "The grizzly" 2 Rounds 5 squat cleans 185/95 15 deadlifts 185/95 5 muscle ups 39 pull-ups 39 hand stand push-ups 32 calorie row 32 hand release push ups 5 rope climbs 15 toes to bar 5 man makers Fridays WODs Cub “Fight Gone Bad” Total reps wins 3, 5 minute rounds with 1 minute rest in between 1 minute each station Wall balls 20lb ball @ 10ft Sumo Deadlift High Pull 75lbs Box Jump 20” full extension Push Press 75lbs Row Calories Little Bear 21, 15, 9 Sumo deadlift high pull 75/55 Turkish Get ups Knees to elbows Big Bear “Just hold on” 3 rounds for time 15 hang cleans 185/95 200 meter run 10 toes to bar

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Jour du dépôt de la récusation: 25 octobre 2013...