3/23/15 CrossFit Sonora/GNC Open House – Public Workshop (see details below)

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We will be giving out swag, running sign up specials and learning about different aspects of CrossFit. CrossFit Coaches and a Nutritional Consultant will be on hand to help you get started! Come see what’s going on in our brand new State-of-the-Art CrossFit facility.

***TRAINER SLATER IS OFFICIALLY OFFERING OPEN GYM AT 5:30am on TUESDAY/THURSDAY!!!! Come join the crazies and get your WOD on and out of the way; starting your day on the right foot!!!

SKILL:

MAX push-ups in TWO MINUTES

STRENGTH:

Back Squat (add 5lbs to last workout)

3 x 5

Shoulder Press (add 2.5lbs to last workout)

3 x 5

WOD:

Jack

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

***Anyone wishing to perform 15.4 today, you will have an opportunity! 

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