6am and 8am Saturday Morning, Bring A Friend Day, The Workout Will Be Fight Gone Bad.  Please Use This Advance Notice To Give Your People A Brief Intro To The Movements:  Wallball, Sumo High Pull, Box Jumps w/ Step Down, Push Press, Rowing.  Also Be Sure To Show Up Early To Sign Consent Forms etc.

(Videos WIll Be Posted Tomorrow To Help As Well)

Saturday Night Is Open To Meet At Screaming Eagle For A Bit .  Its Important To Point Out This Isnt The  Anniversary Social.   There Will Be A Competition/Event Mid July, And With That Event Will Be Our  1 Year Anniversary  Social For CrossFit Cedar Valley!  This Will Include Pictures, A Short Movie etc. And An Organized Meal etc.  Maybe Even Some Fun Awards…

Year Old Picture!

PUSH PRESS & STRICT PRESS 2X3 @90% 1X2@95%

FOR TIME: 3 ROUNDS

6(EACH ARM) KB SNATCH (35#/55#)

12 PULL UPS

400M RUN