Friday 110624

**SUMMER SPECIAL ONLY! Here are our summer deals for 2011

* 5 Class Punch Card =  $55 (expires in 45 days)
* 10 Class Punch Card = $120 (expires in 60 days)
* If you refer a friend to CrossFit and they sign up for 1 month of unlimited classes than you get 10% off your next month!
* If you are signing up for our Foundations Course… each additional person you get to sign-up with you is $20 off for each of you. If you get a third person to sign-up for the same day then its $30 off for each of you.
Any questions, don’t hesitate to email us!  (Student/teacher/1st responder Discounts do not apply to above prices).
Today’s Agenda has a lot of fun-filled tasks!
Wide-Ring Support
Deadlift 2-2-2-2-2-2
7 Rounds of:
10 sec L-Sit hold on Rings
10 sec Handstand hold (freestanding/parallette/wall)
10 sec Pull-up Bar hold
This will be performed at a moderate pace.
Then, the after party is:
1 mile run for time
Post deadlift weight, WOD total time and mile time to comments.

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WOD Results, Look at all the PR's!

people working out in a group fitness class


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