Friday 05.30.14

Ladies and Gentlemen--Start Your Engines!

Scott does the Indy 500 - CrossFit style

Monthly CrossFit fees 

are due MONDAY.

--

CLEAN & JERK WORKSHOP

at WCFM

SATURDAY, JUNE 21

9 AM - 12 PM

Sign up on front bulletin board to reserve your spot.

No more than $20/person

In it's simplest and grossest terms, a clean consists of:

jump --> shrug --> elbows

Keep the bar close and make sure your first movement is UP.

WOD

"Elizabeth" 

21-15-9

Clean (135/95)

Ring dips

-- Rest --

Partner WOD: 

Complete a total 100 wall balls. 

One partner holds flex arm hang, while the other does wall balls. Both people must be working at the same time.