Friday 8.16.13

A1. Wtd Pull up – 3,2,1,3,2,1 @2010; rest 1min (ME)
A2. Shoulder Press- 3,2,1,3,2,1@ 2010; rest 1 min (ME)
B. One arm DB row – 8-10 @ 3010 x 4; rest 20 sec b/t arms, rest 1 min b/t sets

15 CTB Pull ups/Ring Pulls feet elevated *make them hard
15 Ring Dips/Bar Dips
100m Run
rest 2min
x5

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Be sure to vote No Excuses CrossFit as the “Best Place to Workout” in the Best of Gwinnett 2013

http://bestofgwinnett.com/best-of-gwinnett-vote-2013/

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!! Sign up now and get your pledge sheet!