8/21/14 New Massage Therapist at CrossFit Sonora!!



***Amanda is offering a $10 off special on 60 and 90 minute BOOKED massages!!! YEAH!!!


Back Squat

3 x 5 (add 5 lbs to last workout as long as form is good)


Row 1000 Meters

21 Thrusters (95/65)

21 Pull-ups

Row 750 Meters

15 Thrusters

15 Pull-ups

Row 500 Meters

9 Thrusters

9 Pull-ups

***If there are not enough rowers, we will replace the rowing with a 1 mile run, 800 meter run and a 400 meter run!!

***Inspiring story about someone who lost there way until they found CrossFit



  • LAKE WOD: Don and Christina’s Home – September 21st @ 9am!!! Bring potluck food to share for after the WOD!!

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