Thursday, 09.17.15

Don’t forget to bring in your gently used books for the ABLE Literacy program! We are collecting through the end of September!

We now have 3 “Teams of 5” for the Zonta 5K Run/Walk! Gwen and I are organizing this for the Zonta Club and community and we need YOU! Teams of 5 get a discount so sign up on the wall by my office if you’d like to participate! 

I will be conducting some CrossFit Volleyball Clinics for players in grades 4-6 on the following Sundays – Sept. 27, Oct. 4 and Oct. 11 from 1:30-2:30 with free play from 2:30-3. Cost is $25 for all 3 sessions. Let me know if you would like for your child to participate! 

Rx Protein bars…we now have the flavors of Apple Cinnamon and Pumpkin Spice…oh my goodness; heat one up for about 15 seconds and have with some hot coffee…Delish!! 🙂 $3 per bar or 2/$5

Bench Press 4×3

13.2 CrossFit Open Workout
10min AMRAP
5 STO (115/75)
10 Deadlift (115/75)
15 Box Jumps (24/20)

10 Rounds
10 Burpees – 100m Run

Advanced WOD
3 MU
8 DL 225/135
200m run

Happy Friday Eve!

Work Hard, Eat Clean, Be Blessed!


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