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April 13, 2011


 Please remember to sign up for our blood drive on May 2nd!!!!!









Workout for Tomorrow:



3 cycles of:

Front Squat 7 reps

Re-Rack then immediately 

Back Squat 7 reps 


7 SHOULD BE A STRUGGLE (Front squat should probably be the weight determinant)



Option A)   (as perscribed only please) 


Crossfit Games Open Workout 4 

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups 


Option B)


As many rounds as possible in 10 minutes of:

10 Box Jumps 24'

20 sit ups

5 Plate clean's @ 45#'s




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