September 17 2013

September 17 2013

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Announcements

  • FLETCHER FITNESS NUTRITION COURSE!!  Want to know the ins and outs of Paleo eating?  Want to know what to eat before and after your workouts?  Want a refresher on how to best supplement your nutrition to match your CrossFit lifestyle?  CLICK HERE for more info.  The seminar is on Saturday Sept 21 1pm-2:30pm.  Limited to 16 people!  CLICK HERE TO GO DIRECTLY TO THE ONLINE STORE.
  • KILL CLIFF is now available for SALE!!  $3.00/can or 2/$5.00!!
    • The idea behind Kill Cliff was to create the equivalent of a natural liquid ibuprofen.  Why pop pills for pain and swelling when you can drink a tasty beverage formulated with natural ingredients Only 25 mg of caffeine, 15 calories, 3 g of carbs and no Sugar.  And it’s NOT an energy drink.  For more information on Kill Cliff visit their site 

Mobility: 

A1) Racked position mobility drill, 1 min each arm x 2 sets

A2) Wall squat, accumulate 2 min x 2 sets

WOD: 

-For time-

21-15-9 (135#/95#)

Squat Cleans

HSPU

Burpees