10/1/13 Cheryl Brost is Back...Snatching!

- Written by KC

Less than 4 mos after complete Achilles rupture and was able to hit 90% of my 1RM on Snatch today! -Cheryl Brost

NEXT OCTOBER ON-RAMP COURSE BEGINS THURSDAY NIGHT 6:30PM AT THE BOX! TELL YOUR FRIENDS AND FAMILY!

CrossFit Kids class ROCKS!

Join Coach Andy every Tuesday night 6:30pm at the box for Gymnastics specific specialty class!

Workout of the Day Courtesy CrossFit Invictus

A.
Four sets of:
Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Dumbbell Alternating Reverse Lunge x 10 reps each leg
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
Push-Ups x 10 reps
100 Meter Run

OPTION to do Lurong Living Paleo Challenge WOD #4

For Time:

50 Thrusters 95/65 OR SCALED OPTIONS 1,2,OR 3

50 Toes to Bar