Wednesday
WOD

Complete the following for time:

20 Overhead squats
10 Shoulder press
30 Front squats
20 push press
40 Back squats
30 push jerks (M: 115 lbs, W: 75 lbs)

Note: Use same weight for all movements.

CF LITE
Complete 100 Burpees for time
Every minute on the minute complete 5 toes to bar – start with burpees

CF Main Site

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ATTENTION

Open Gym CANCELLED for this Saturday, November 2nd.
CF Pre-School will still run as usual. However, CF Kids is CANCELLED.
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Free Community WOD
This Saturday, November 2nd at 8:00 AM
Interested in trying CrossFit? Join us for a Free Community Workout this Saturday at 8 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 Welcome!

Starting November 1st, Receive 50% OFF Group Fundamentals and 50% OFF your 1st month of Regular Membership if you sign up during the month of November.
*Other offers and discounts cannot be combined. Fundamentals and 1st month will be charged upon sign up. All payments are final sales. However, memberships can be cancelled at any time with a signed cancellation form. Offer expires 12/1/13.*

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