05/15/14

***Ok folks….do not pass up the following ARTICLE!!! It is really important information. CrossFit Sonora has several new athletes who should be aware of the process…and for you CFS veterens…sometimes these concepts are long forgotten!!!! READ UP EVERYONE!!

http://www.boxlifemagazine.com/community/10-common-mistakes-crossfitters-make

More SOCKS!!!! These are Shawna's cool digs!!

More SOCKS!!!! These are Shawna’s cool digs!!

SWOD:

Back Squat

3 x 5

Bench Press

3 x 5

WOD:

5 rounds for time of:

-21 power cleans (95lbs/65lbs)
-12 hspu

***Power cleans are light and fast…make sure you choose a weight where you can do at least 10 unbroken!!

***If you there is time after the WOD and you are able to not disturb the next class…try some weighted dips 1-1-1-1-1….where you add weight each rep

Check them out!! It was great to see Gabe and Josh hanging around at open gym!! Next time they should be working out!!!

Check them out!! It was great to see Gabe and Josh hanging around at open gym!! Next time they should be working out!!!

 

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