Hope you have been checking the site so you know that there is only one class today!  There is one class today at 4:45.

Also! Shirts are in!  They are $25 per and look amazing.  Shirts are unisex.  That being said,  I don’t think I ordered enough smalls for some of my women.  I can definitely order more if we need them and they will be in in less than 2 weeks.  First come first serve.  So get them now!

We also still have CFS sweat shirts from last year.  They are $40.  We have mediums and large left. Let me know if you need one.  Winter is coming!

If you buy a t-shirt and a sweat shirt together i’ll knock off 10 bucks!

WOD

with a partner for time

both 800m run

100 push press (95/65)

150 box jumps

100 KB sntach (35/25)

150 ab mat

200 DU

both 800m run

 

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CrossFit Terminology

AMRAP - As Many Rounds/Reps as Possible

BW - Body Weight

C2B - Chest to Bar

K2E - Knees to Elbows

KB - Kettlebell

DB - Dumbbell

EMOTM - Every Minute on the Minute

GHD - Glute Ham Developer

HSPU - Handstand Pushups

OHS - Overhead Squat

SDHP - Sumo Deadlift High Pull

WOD- Workout of the Day