Monday 111031

Strength

Bench Press

12 x 3 @ 55% 1RM

Skill Stations

3 x 20 JM Press 3 x 20

3 x 20 Push-ups 3 x 20

3 x 30 Push press, 45#/25#

3 x 20 Band pull aparts

Drew showing a good bench press set-up. Make yourself look like this today!

OK my chilly friends, we're ready for this year's hoody order! This year we're going with a zipper front sweatshirt made by American Apparel. This year we're also giving three color options so you have some choices to make: black, red, or slate gray! As in the last order,  you will have to pre-order and pre-pay for your order. We're not going to stock these so if you want one, you'll have to order it now. Cost will be $40 each.

To order, please send Jon an email to jon@www.test.crossfit-evolve.com. Please include the color and size(s) you want. Please send your order by Monday November 7th! Below is the mock-up from the printer so you can get an idea of what they look like!