M.E. and G-Metcon, Monday May 18th CFHR is ONE Year Old!

Monday’s WOD:

1. 3 sets of the following complex (3 min rest between each set)
2 x Power Clean, 3 x Front Squat, 4 x Push Press

Rest 5 minutes

2. As Many Rounds As Possible in 10 Minutes of:
7 Knees-to-Elbows
7 Pushups
Schedule for the Affilate tryout WODs:
Saturday, May 23rd — 2 WODs, first heat starts at 1200.
Sunday, May 24th — 1 WOD, first heat starts at 4pm.

If you cannot make this, but intend to try to qualify, you must let us know ASAP so we can schedule another time for you to tryout with the same time splits as everyone else.  The WODs will not be announced until Saturday!
Kristin is heading up to New Jersey for a CrossFit Gymnastics Certification Aug 1st and 2nd.  If you’d be interested in attending with her, the let us (or her) know.  These things fill up fast!
On May 5th, 2008, Hampton Roads Fitness & Conditioning, LLC. opened its doors…well, actually our 1 garage door, for business. It all started with Sandi. Soon, the 5 am garage crew was waking up our neighbors and we began to spread our wings. Our
 little box has grown and moved into a much bigger space, but one thing has stayed the same: at the heart of this business is the athletes–their friendship and common desire to achieve uncommon levels of Fitness and Health in an unhealthy world. We extend our deepest gratitude to our original crew and to all our athletes.  We officially affiliated with CrossFit on July 1st 2008. Here are some glimpses of the original HRF&C crew (sorry we couldn’t find pictures of everyone in the garage, but a special thanks to Sandi, Gabi, Sheetal, Namita, Jean, Judithe, Will, Ken and Traci. My apologies if I left off any of the originals still with us.    

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