Thursday May 10, 2018
May 9, 2018
Saturday May 12, 2018
May 11, 2018

Warde is getting back to his Gymnastics roots with some ring work!
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It’s Benchmark Friday!

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Announcements: “Murph” is quickly approaching and we want this year to be the best yet! We have put sign up sheets on the board for shirts and heat times, get your name up ASAP to reserve yours!

CrossFit Kids Starts Tuesday June 12th! Get your Childs name on the board ASAP to reserve your spot!

We will be starting a 30 day Summer Nutrition Challenge on June 1st! We will post all the details soon!

Mark your Calendar, we will be doing the Summer Paddle-board WOD at Tibble Fork Reservoir on Saturday June 23rd!
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BENCHMARK WOD

Strength:
Take 15-20 minutes to work up to a 1 rep max Thruster from a rack

Conditioning:
“Fran”
Compare to 12/15/17
21.15.9 rep rounds of:
Thrusters 95/65
Pull-Ups

“If you’re tired of starting over, stop giving up.”

~Unknown