The Box is Clean - Why should you spend $$ on CrossFit?

"The most difficult thing is the decision to act, the rest is pure tenacity.  

We can do anything we chose to do" -Amelia Earhart

Clean Box

I know everyone has been getting sick lately...but I want to assure all our members, that the box is clean.  It has been mopped and disinfected twice in the last 7 days.  



Why Spend the $$$ on CrossFit?? 

This is a great video from Rich and "Project Mahem".  They answer the question as to "why should I pay for an expensive CrossFit membership?".  Watch it and pass it a long to your friends who are serious about their fitness.

Today's WOD:

A. 5 sets of:
   Clean & Jerk x 1.1.1 @ 75-80%
   (rest 10 seconds between singles)
    Rest 2-3 minutes between sets.
B. For time:
    15 Thrusters (135/95 lbs)
    5 Wall Climbs
    12 Thrusters
    4 Wall Climbs
    9 Thrusters
    3 Wall Climbs
    6 Thrusters
    2 Wall Climbs
    3 Thrusters
    1 Wall Climb


Tomorrows WOD:

A. Take 15 min to build a heavy 1 Rep max on dead lift.  (make smaller increases as weight
     gets heavy)
     Rest 2 min between attempts
B. Three sets for individual times of:
     Run 400 Meters
     15 Deadlifts (225/155 lbs)
     10 Box Jumps (30″/24″)
      5 Handstand Push ups
      Rest 3 minutes between sets