Sunday “Ladies Only” Fun Day – June 10th: 12pm-5pm
Come out June 10th from 12 to 5pm and enjoy a day filled with pampering and working out. We will be offering yoga, kickboxing, sauna, Crossfit WODs, massage, spray tanning, Zumba, athletic photo sessions and direct instruction from our very own CFW Team girls!
COST: $50.00 per person or $40.00 per person if you have four or more ladies.
All proceeds will go to the CFW Team for the trip to the Crossfit Games in California.

Crossfit Games Team Fundraiser Event –  June 30th
We will be hosting a fundraising event on June 30th to help send our CFW Affiliate Team to the 2012 Crossfit Games in Carson, California. This event will include a cookout buffet, a dunking booth (dunk your fav team member, instructor, and maybe even t. will give you a shot), multiple individual and team events, and raffle items.

Jason M. running "Murph" yesterday in full kit

Deadlift 4-6r x 5 (4/0/1/0)
Weighted GHD Back Ext 4-6r x 5 (4/0/1/1)
Weighted GHD Sit Up 4-6r x 5 (4/0/1/0)

Hang Snatch 3 x 5
3 position (high, mid thigh, knee) Clean  x 1 x 3
Clean Shrug Pull  3-5 x 5
Front Squat  3-5 x 5
Shoulder Press 4-6 x 5

One thought on “Pull Heavy

  1. Meagan says:

    Great job Jason. It was great to see you and Shauni in the gym yesterday. Everyone did a great job on Murph!!!!

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