Wednesday 01.28.15

Austin muscles up
If you enjoyed our competition last Saturday, either as a competitor, volunteer, or spectator, here are some upcoming competition opportunities in the local area:

The CrossFit Open, Warrior CrossFit Muscatine, First WOD announced on 02/26
Our Annual St. Paddy's Day Throwdown, Warrior CrossFit Muscatine, Saturday 03/14
The Festivus Games, Aberrant CrossFit, Eldridge, IA, Saturday, 04/18
Our next cycle of the beginners' on-ramp program starts THIS MONDAY, 02/02
$25 gets you one month of CrossFit.
Please share this link with interested people.
Monthly CrossFit fees are DUE BY MONDAY, 02/02.
Our 30-Day Paleo Challenge starts SUNDAY.
Read up on the rules here.

5 Rounds
200 m
12 deadlift (155/105)
9 hang power cleans
 6 push jerks
*Scale the weight in a way you can get all sets unbroken
(i.e., 12 deads in a row...6 push jerks in a row)


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