Workout of the Day (WOD)

Friday 7/18/14

Remember the Pig Roast on Saturday and the pub crawl on Sunday.

If you want to drive out to Redmond, 10 of us in the gym are competing and would love some support:

Armageddon II CrossFit Competition

Hosted at:
Willows Road PRO Sports Club
9911 Willows Rd NE Suite #100, Redmond, WA, 98052

Sunday, July 20, 2014 7:00 am until 2:00 pm

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Strength:
Back Squat
First work set 3 Reps @ 62% your 1RM
Second work set 3 Reps @ 72% your 1RM
Third work set max reps @ 80% your 1RM

WOD:
4 Rounds
200m Run
15 Goblet Squats (55/35)
10 Toes to Bar
30 Double Unders

We've had such a good week and so much fun going on this weekend, we should end it with 3 amazingn videos.

First, many of you have been posting this video and I can see why.......IT'S AMAZING!!!!!

hahahahaha I love this.  When I watch reality shows, this is what I want to happen.

We must finish this week with a montage music video.

For you Game of Thrones fans

Jon Snow has to win the respect of the men of the Night's Watch... this calls for a training montage with a synth-heavy inspirational 80's soundtrack.

Today's Workout



Tomorrow's Workout