Friday 09Nov2012

Only a day away until the man is here… (155kg = 341lbs)

1. Friday is the last day to sign up for the 5k if you want the long sleeve shirt!  The price also jumps $5.  You’d be crazy to not bring in your $20 to class today.

2. New CF Hershey will be here in time for the 5pm class.  The blue shirts are $20 and the yellow shirts are $22.  If you really want one, make sure to get one tomorrow for the sizes may be picked through after the certification this weekend.

3. For the weekend:  We will have an Open Gym from 6am-715am Saturday morning.  Please get in and complete your 90 second max row if you haven’t do so yet.  You are welcome to do any other WODs after that.

4. Next week begins a 10 day cycle of Testing.  Please attend as many of these sessions as you can.  We will have a make up day or two, but do not rely on these days to knock out a bunch of movement.  We will have 1 or 2 maxes per day with an optional WOD to complete.  After Thanksgiving we will transition into a new cycle.


Deadlift 3 x 5


3 Rounds:

15 Box Jumps (24/20″)

30 Push Ups

45 DUs (200 singles)



75 Acco Drive Suite 6-7
York, PA 17402

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