Get Movin’!! Tuesday, March 23d

Calling all Athletes!!!  Saturday April 3d, we’ll be moving the majority of our equipment and flooring to our new location.  The morning WOD will be:  move 6+ tons of equipment for time.  If you’ve got a truck, tools, etc, we’d appreciate the extra help.  Our goal is one trip!
WOD start time is 9am.
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FTBB Women’s 2nd place: Jen
 Click image to enlarge. 
Eat Paleo, Sleep well and do CrossFit to shrink!

CrossFit WOD:

Back Squat 1 RM day!
Warmup at lighter weights prior to starting the following working sets:
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 101+%

Rest, then:
From Coach Rut

4 Rounds for time:
   5 Dumbbell Clean Box Jumps
   10 KTE
   15 burpees

GO LIGHT ON THE CLEAN BOX JUMPS.  This is a new skill for most.  I’m not prescribing a weight.  Just go light.

TOMORROW IS HELEN…It will be our last named WOD in this box!   
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The official push for donations for the 24 hours, 2 Million Pounds Fundraiser for the Hampton Fire Dept has begun.  Please visit and forward the fundraiser website (www.Fit2FightFire.wordpress.com) to friends and family.
On the “Resources” page of the website, you can download a donation form to start collecting donations for “Pounds.”
We have 100 flyers in the box.  We’d appreciate you taking a few and putting them up.
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WV, VA and DC Sectionals are this coming weekend up in DC.  Click here for more info and to register as a spectator. Alan L. (LITTLAD@hotmail.com) is organizing a group trip up there.  Contact him for info.
Come watch Brent, Rob and Nicole compete.

Here’s a sample of some more functional workout ideas you’ll be seeing soon.

LIVE STRONG!!

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