Workout of the Day (WOD)

Friday 9/30/11

Sign up for the Magnolia 12k/5k and kids 1 mile race "Run the Bluff" It's just over a week away.  http://www.promotionevents.com/magnolia12K/Info.htm

You will hear more about it plus there are fliers up at the gym, thanks to our party planning committee, October 7th will be a 1 year anniversary celebration at 8pm in the gym.  It's Formal Attire.  For more details ask the party planning committee, aka valery, beth, melinda, erin or ashley.  We'll call the Friday night party "Beer Carb Loading" for the race on Sunday.

Congrats to Rebekah on her first Rx.  This is what she looked like the last round and right after the WOD was finished. 

Jake looking like shredded.

Strength/Skill:  Clean & Jerk

WOD:  3 Rounds for time

30 Box Jumps - 20 inches

20 Pull-Ups

10 SDHP (95/65)

Hot women of slightly obscure sports

Warming up 

Another great story of a pro nfl player doing CrossFit

Who knew, food turns into energy?????