Tuesday, October 21, 2014



Workout of the Day

Shoulder Press 5 x 3 at 84%

After each set: max strict, dead hang pull-ups, then rest 90 seconds

For time:
30 Power Clean & Jerks (135 / 95)

If Sitting Is the New Smoking, How Do We Kick the Habit? | HuffPost

1) Member appreciation month!  Don’t forget to send your nominees for athlete of the week to [email protected] and come to class to be entered in for our weekly drawings!
2) Halloween/ two year anniversary party on Friday, October 31.
3) CrossFit 101 class October 13th.  Spread the word to your CrossFit-curious friends and family.
4) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/

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