Friday 8.23.13

A. Back Squat – 10 min to build to a tough 2 rep.
B. EMOM for 6 min 2 reps at 85% of A.

3 Rounds for time: 5 burpees, 15 Wall Balls (20#/15#), 30 DU.

Then sign up for the double under seminar.

Don’t forget to sign up for the Deadlift for Dollars event. We are raising money for a local breast cancer charity, Paint Georgia Pink!  The sign up sheet is by the black board.

We are also going to be joining forces with CF Pure to help raise some funds for the families of the 19 firefighters that were killed in AZ as well as Richard Millsap, the CrossFit coach that was gunned down and killed in FL 3 days ago.  Many wives and their children were left behind and they need us to help them!  We feel it is our duty to take care of the widows and orphans and to GIVE BACK where ever we can and when ever we can.  We are calling on you, this awesome No Excuses CrossFit community to join us!

We will be doing the Hot Shots 19 workout on Saturday August 31st.  Please consider donating to support the families left behind after this tragedy at

Donate to Richard Millsap’s family here and read about this tragic event

Be Blessed, Be Fit!