Wednesday 8.28.13

It’s Assessment Week!  It’s very important that you try to be in attendance as many days as possible.  Classes are combined this week, so bear with us as we work out the logistics of potentially larger class sizes.  Thank you to everyone who is part of this community!
Be sure to claim your composition notebook (write your name on the front cover and on the edge of the pages) and start being diligent about tracking your workouts!  The notebooks should be stored at the gym in the top of the black cubbies!

A. 8RM Split Squat @3010

B. 6 RM Seated Dumbbell Press @3010
C. Tabata Sit Ups
D. 1 RM Front Squat **only for athletes who achieved a body weight back squat**
If not, 12 minutes of mobility


We will be doing the Hot Shots 19 workout on Saturday August 31st from 9 am to 12 pm – come jump in on a heat and honor those brave men who gave their lives.  Please consider donating to support the families left behind after this tragedy at
Hey all you No Excuses CrossFitters, sign up for the double under seminar we are hosting on September 6th at 6:30!
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.