December 4, 2013

For the month of December any member that brings a friend to the Free community class on Saturday will be entered into a drawing for a $25 gift card of your choice.  So get those friends and family who’ve been putting off CrossFit to Alpha on a Saturday in December and a win some moolah!

Strength: 5/3/1 Press

5 @ 60%

5 @ 65%

5+ @ 70%

MetCon:

800m Run

15 Jerks (95/65)

6 Burpee over bar

400m Run

10 Jerks

6 Burpee over bar

200m

5 Jerks

6 Burpee over bar