Wednesday 8.14.13

A1. Wtd Dip (bar)- 3,2,1,3,2,1; rest 1 min

A2. BB Split Squats – 6-8/each leg @2020; rest 30 sec b/t legs; rest 1 min
C. Powell Raise – 8-10 each @ 30X0 x 4; rest 1 min

Three sets of:
Row 300 Meters
Man-Makers x 10 reps
Rest 3 minutes
Go in heats of 2. For classes bigger than 10 people, we will run 200m. Man-Makers are performed with DB’s.

FLR on rings- 45 sec hold x4; rest 45 sec.

yay for CrossFit

yay for CrossFit

Check out the chalkboard for all things No Excuses!  Sign up for the Double Under Seminar here!  Cost is $40 if you use the code NoExcuses.  Get after it y’all and let’s get those doubles!!

Deadlift for Dollars is coming up.  We are raising money for Paint Georgia Pink, a non-profit that benefits families and women that are undergoing treatment for breast cancer. Go for your max deadlift on 9/21 and get donations for your poundage!!