WOD 7/6/10
Press - 5x3 (Increase from last session)
Rest
12m AMRAP
300m Row / 200m Run
9 DB Press (35/25)
11 Squats
15 Push Ups
Uh-huh, get some! The presses are STRICT DB Presses, no push presses! Alternate the run and row each round.
All CFC T-shirts are now $20 ! So, grab one while you can. We are working on a new design and vendor, so stay tuned!
MRM All-Natural Whey Protein in vanilla and chocolate is in stock. If you are in need of a high quality, good tasting protein, pick up a 2 Lb. canister for $30 at the box!
As a reminder, if you have a friend who is interested in CrossFit, please feel free to talk up CFC, stuff them in your trunk, and then drive them to a free Saturday morning class. We all know the hardest part of CrossFit is walking in the door for the first time. So, make it easier on them and have them come with you - it will help put them at ease, force them to commit to coming down, and let them get a good taste of the CrossFit Kool-Aid!
Happy belated birthday(s) to StephWallaHampton and Tyler Craft! From all of us at CFC, we hope you both had a great holiday and birthdays!
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If you would like more information about joining CrossFit Centurion, contact Andy: newclients@crossfitcenturion.com
Mon - Friday
10AM (CF), 11 -1 PM (Open Gym), 4 PM, 5 PM, 6 PM (CF Classes)
Saturday
9AM (CF Class), 10 - 1 PM (Open Gym)
Sunday
Closed
On Ramp Class
7 PM - Mon, Wed, Fri.
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On a happy note, my "shrine" looks like a stripper pole.
You feel better
You perform better
and
You look better NEKKED
Works for me!
Rich" Posted in WOD 8/28/10
Rich
P.S. Scott I heard Progenex is coming out with a new baby formula." Posted in WOD 8/29/10