Sat Warmup:
15 GHD Situps
15 Pullups
5 empty bar front squats
3 empty bar push press
5 95/65 lb bar front squats
3 95 lb bar push press
5 135/95 lb bar front squats
3 135/95 lb bar push press
Sat WOD:

For time:

10 Thrusters (135/95)
20 Thrusters (95/65)
40 Thrusters (45/35)
80 squats


The Armed Services/YMCA Mud Run is next Saturday. CFHR started off with 3 teams, but we have lost several participants due to other commitments. If you would like to join a team, we need 4 people to fill slots on 2 teams. Please e-mail us or let us know in the gym if you would like to participate. If you know for sure that you want to sign up, then please register at this link. You will register as part of a team under the co-ed section. CFHR Warriors and CrossFit Hampton Roads are the 2 teams. CrossFit Hampton Roads team needs at least 2 guys and 1 additional guy or gal. CFHR Warriors needs 1 more team member (guy or girl).

If you have already signed up, Kevin C. has offered to pick up everyone’s shirts and registration packets. Monday and Tuesday, there will be a form in the box for you to sign that gives Kevin permission to pick up your registration packet and shirt for you. It will be picked up Wed and in our gym NLT Friday for your pickup.

LIVE STRONG and have a great weekend!!

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