Monday 21Oct13

What a Weekend…

We had over 100 people in the gym Saturday morning (over 70 competed) to raise money for Lift Up Luke (Autism Research).  In the end we raised over $3,000 and another $500 for the Vista School in Hershey.  Thank you to everyone of you who brought food, hung up signs, worked the food stand, grilled, judged, etc…  Finally, thanks to Caitlin for organizing EVERYTHING with very little help from her spouse.  She did more than just pull it off, we ended up as one of the Top 10 CrossFit affiliates in the United States as far as total sign ups.




A. Push Press 5×3, rest 90


B. 4 Rounds:

4 C and J (135/95)

10 Push Ups

20 Ab Mats


C. Med Ball GHR 3×30/30/leg




A. Tall Drop Clean 4×2, rest 60 secs


B. For Time:

Clean and Jerk 1-2-3-4-5-4-3-2-1

Burpees             2-4-6-8-10-8-6-4-2


C. GHR 3×10-15 (use bands for assistance if needed)




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York, PA 17402

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