WOD, October 7, 2013

The Vanquish Olympic Lifting Clinic is 2 weeks away!  The price has gone down to $200!  Click here to register now! 

Today is day 1 of the whole 30 challenge!  Click here to check out our nutrition blog for some tips!

Workout of the Day

Overhead squat 5-3-3-3-1-1-1-1-1




Overhead squats 95/65


Three year old Jeremy Bloniasz lost his life in a tragic drowning accident Thursday, July 6th 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. 



5 rounds for time:

21 Sit-ups

15 Kettlebell swings 53/35

9 Burpees

Run 400m








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