Tex | 19.09.2012

“No one can prepare you for what heights you will soar until you spread your wings.”

Thank for all that have contributed to our Green Beret Foundation workout fundraiser. One day until the event and we have reached 76% of our goal! Not too late to contribute, and if you plan on coming to the event tomorrow please be ready to enjoy yourself! All CrossFit class will be doing the workout, but at 7pm we will welcome all guests for the workout. Our donation page can be found here, hope to see everyone tomorrow night!

Skill Practice and Review:

Forward Roll
Backward Roll
Roll into Candlestick
Roll into Pistol 

DWOD:

Complete 5 rounds:

3 Squats @ +5# from your last 3×5
15 yard Fly Start

*Mark out a 25 yard run with a cone at 10 yards into the run. Start the sprint at a good pace and make sure you are at full acceleartion by the time you hit the 10 yard mark. Sprint the last 15 yards at full speed.

*Rest 90 seconds between efforts.