Friday 8.5.11








21-15-9 reps of:
Deadlift (225/155)
Handstand push-ups

For time:

Compare to 12.21.10

Strength: Shoulder Press 2-2-2-2-2 

We always talk about how we want to introduce our friends to CrossFit so lets invite them.  Each Saturday during August will be “Bring a Friend Day”.  We will run a normal Saturday schedule except you can bring your friends to the WOD.  This will be a free class and will not require a drop in rate.  Don’t worry, we will be gentle.

Watch this!!!-The future winner of the CrossFit Games

Annie Sakamoto, 2011 Spirit of the Games Award Winner” – video [wmv] [mov]

5 Reason why high fructose corn syrup will kill you 

Meal Timing Concerns: Breakfast, Frequency, and Snacking

CrossFit Murphy T-Shirt IdeasNarrow it down to three best ideas and post your vote today. 

Be fit for more than the thing you are now doing. Let everyone know that you have a reserve in yourself; that you have more power than you are now using. If you are not too large for the place you occupy, you are too small for it.~James A. Garfield

Categories: WOD

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