Blog Post

Tuesday 5-15-12

Mark your calendars, CrossFit for Hope June 9. There is a charity 5k going on that morning so we will “play” with the start time a little (maybe not right at 9 a.m.). Hit up your friends and family for $. I will figure out how to sign up and donate and let everyone know soon.

We had so much fun this last weekend it inspired us to put together another outing. Everybody look at your calendars for June and July and let’s go canoeing! Feedback 3-2-1 GO!

Warm Up: Mobility for strength movements

Squat and Deadlift Strength



Push Press 75/50

Bar-Facing Burpees

Box Jumps 24″/20″

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  • Cash Sparks

    Ready to go canoeing right now!!

  • micheal spades

    today was a good WOD!!! fun and fast!! did it in just over 10 mins. 

  • Eddyhackleman

    12:18 for me.