Wednesday, 10 July, 2013

9
Jul

Wednesday, 10 July, 2013

Jenae showing excellent over head position.

Jenae showing excellent over head position.

CrossFit is raising money to support the fallen Hotshot fire crew from the Granite Mountain Fire.  You can make donations here.  The memorial workout will take place August 31st.

Workout of the Day:

MWOD:

Banded Wall Squat (3 Min,pg 343)

Side Hip Smashing (2 Min each, Pg 303)

WOD:

Sumo Deadlift

Find a 3 Rep max

Subtract to 70% and put a band over the bar and hit as many reps as possible.

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