Ladies Night & LOST

FRIDAY THERE WILL BE A "LADIES NIGHT". Everyone is welcome. We're going to do one of the Girls workouts. Please RSVP for the 6:30pm event.

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Season 5 premiere tonight on ABC. It has nothing to with CrossFit yet, but I just wanted to share.

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Warm-up

CFWU x 2
shoulder flexibilty movements:

• dislocates
• rack position stretches
• kettlebell halos
• elephant trunks
• dynamic chest, shoulders and arm circles
  

WOD

Overhead Press 5-5-5-5-5

Finisher

Tabata box jumps

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Have a cold? Are you getting enough sleep?