Friday – 160902

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Happy Birthday Monica!

Announcements

  • Share the Sweat 
    • New members get 3 months for only $150!
    • Members can win awesome prize packages!
    • Click Here for details
  • Labor Day, Sept 5th – Only 1 class at 10am (Team WOD, invite your friends!)
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th

SWOD

Every minute on the minute for 12 minutes (4 sets):
Minute 1 – Wall Climb x 2-3 reps
Minute 2 – Rope Climb x 1-2 reps
Minute 3 – GHD Sit Ups x 15 reps

WOD

Pick Your Own Poison

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

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