Spend 15 minutes to build up to your 1 rep max thruster.

Rest 5 minutes

30 thrusters for time. Use the weight you would use for Fran. Prescribed Fran is 95/65lbs.

…Josh is leaving today to travel to Africa with Net Ministries, an international youth ministry organization with a mission “to proclaim the Gospel of Christ through a personal witness of faith”. Keep Josh and his family in your prayers as he makes this journey.

Finally…the total inches winner…and it is Renee!!!! In 1 month, Renee lost a total of 9.75 inches from her arms, legs, waste and hips (6.5% of total inches measured)!! Trish was a close second with 9.5 inches lost. As the winner, Renee will get a pair of shoes from Run Wild!!

Saturday Schedule:
9am – Foundations III (press, push press & push jerk) & WOD
10am – WOD

What is Foundations? To teach the basic movements of CrossFit we offer three Foundation Classes. The classes introduce and develop the basic elements of CrossFit. Basic competency in all movements will be taught: correct form, proper technique, full range of motion and consistency. You will need to attend the Foundation Classes so you will know what is going on in the workouts. You do not need to attend them in consecutive order. If you are a new member, you should attend all three Foundation Classes ASAP. If you are unable to make it this Saturday, please schedule an alternate time with a coach. The classes are vital to developing your fitness as fast as possible.