Tuesday, December 27, 2011

Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wallball. From www.CrossFit.com



In 10 Minutes Work Up To A 1 Rep Max Overhead Squat

Followed By

'Paper Lion'
2 Rounds For Time
Row 500
40 Wall Ball Shots
75 Double Unders

Make Sure to confirm sign up and payment for the nutrition challenge ASAP-we are organizing the teams and the challenge starts Monday! For all of you that can make it we are doing Benchmark Workout 1 On Saturday, if there is time we will also be doing benchmark 2. Let the games begin!


sarah lee said...

If you haven't already paid please confirm with me that you are doing the challenge. I can't put you on a team until you have paid. Teams will be announced Saturday. If you need your card charged please let me know. My number is 508-332-0058. Please call or text if you have any questions or concerns. Thanks!

Marianna said...

Sarah, I'm definitely doing it. Would you mind charging my card?

sarah lee said...

No problem Marianna.

Nettie said...

I'm in - I'll be there this afternoon and will pay you then

David Churbuck said...

I'm in and will pay this afternoon. What's the cost?

Mark Lee said...

Registering is 40 bucks.

Ryan said...

Sarah, i am doing it also, can you charge my card for me?