REMINDERS: Sign ups for Halloween Havoc, October 27th. Deadline is approaching. Cost is 25 dollars. Tons of fun coming your way.
Gymnastics Seminar November 17. cost is 100 dollars. Want better handstands? Pullups? Muscle ups? This is a 4 hour seminar and has been highly regarded at CrossFit Oldtown and CrossFit Lorton.
Are you new to our community and find learning the clean, snatch, deadlift, double under frustrating? Think about the Jump Start Program. First session is coming up in October. Email me if you are unsure or have any questions.
50-35-20 reps of:
Wall balls 10 ft target 20/16
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Coach’s Notes: This was a mainsite WOD in August. You can check over there to compare your result with the rest of the world.