Tuesday
WOD

Overhead Squat 3×1
Snatch Balance 3×1
Every minute on the minute complete x 5 – 3 Position Snatch
(NOTE: the 3 position snatch is from the high hang, above the knee and mid-shin)

Then,

Complete 3 rounds for time of:
Run 400 meters
21 Snatches (M:105 lbs, W: 75 lbs)

Mom & Son getting a workout in together. Great job Kady & Ray!

Mom & Son getting a workout in together. Great job Kady & Ray!

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Free Community WOD
This Saturday, December 7th, at 8:00 AM

Interested in CrossFit? Join us for a FREE Community Workout this Saturday at 8:00 AM. This is a great opportunity to try CrossFit with no commitments. Please arrive 10 – 15 minutes early to fill out a waiver if you haven’t before. All athletic abilities are Welcome!

Receive 50% OFF Group Fundamentals if you sign up on a Free Community Workout day.
(Regular Price $100)
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2013 Fall Nutrition Challenge Results

Level       Name       WOD        Row    Body Fat Change

3 / Male / Eusebio A. / +8 / -.6 sec / 3.2% decrease
3 / Male / Edgar A. / +64 / -13 sec. / .5% decrease
3 / Female / Kady J. / +7 / .5% decrease
3 / Female / Heather L. / +41 / -7 sec. / 3% decrease
2 / Male / Israel S. / +9 / -2 sec. / .9% decrease
2 / Male / Richard D. / +33  / +1 sec. / 2.5% decrease
2 / Male / Alex T. / +5  / same / 1.1% decrease
2 / Female / Laura D. / +55 / same / 1.9% decrease
2  / Female  / America V. / +35  / same / 1.4% decrease
2  / Female / Vanessa L. / +29 / -4 sec. / 2.4% decrease
2 / Female / Vanessa P. / +15  / -21.8 sec / 1.2% decrease

Great job to all the athletes who participated in the Fall Nutrition Challenge!
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