Monday 
WOD
Complete as many rounds as possible in 7 minutes of:
5 Box jumps (M: 30″, W: 24″)
3 Cleans (M: 225 lbs, W: 155 lbs)

Posted on CF Main Site: February 18th, 2014.

CF LITE
“Murph”
Complete the following for time:
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run

Partition the pull-ups, push-ups, and squats as needed. Start and
finish with a mile run. If you’ve got a twenty pound vest or body armor,
wear it.

Posted on CF Main Site: January 29th, 2014

JOHN

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Snatch Specialty Clinic
This Saturday, March 1st,  at 10:00 AM
Our next specialty clinic will be on the olympic lift, the snatch. This is a free addition to the schedule that everyone should take advantage of. If you are new to CrossFit and need to spend time on certain skills such as Double Unders, kipping pull-ups, Pose running or some of the power and Olympic lifts, these clinics will be perfect for you. Please come in early to warm up on your own.
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