September 11, 2014

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Happy Birthday Jesse H and Stephanie M!

“Terrorist attacks can shake the foundations of our biggest buildings, but they cannot touch the foundation of America. These acts shatter steel, but they cannot dent the steel of American resolve. America was targeted for attack because we are the brightest beacon for freedom and opportunity in the world. And no one will keep that light from shining.”

President George W. Bush
September 11, 2001

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: 3 Rounds For Time
“Mini-Kelly”
30 Box Jumps (24/20)
30 Wall Balls (20/14)
*Advanced Option is Regular Kelly (5 Rounds). There is a 40 Minute Time Cap.

CrossFit Endurance
Warm Up: 1 Mile Indian Run/Speed Drills
WOD: For Time
1 Mile Run
100 Sit Ups
800m Run
50 Air Squats
400m Run
25 Push Ups
200m Run
10 Burpees

CrossFit Prep
Lifts: Back Squat, Snatch Squat and Bear Complex

Skills: Rope Climbs

Other Classes Today:

  • Incendia Zumba @ 8am
  • Incendia Strongman @ 9am
  • Open Gym 10am to 4pm
  • CrossFit Teens @ 4pm
  • CrossFit Kids @ 5pm and 5:20pm
  • Matt’s MOB @ 7pm