Tuesday 121002

Strength

Snatch

10 x 1 @ 80% 1RM. Rest 1:00 between reps.

WOD

Complete as many rounds as possible in 8 minutes of:

12 Kettlebell overhead squats, 55#/35# 

8 Burpees

4 Strict pull-ups

For the ohead squats, alternate hands each round. So round 1 would be all right hand, round 2 all left hand, etc.

Jenna and Kendra teamed up with our friends Tom and Jon over the weekend for a little team comp at CF Julia and took home 3rd place. Nice job guys!

It's that time of year — time for sweatshirts! Back by popular demand is the zipper front hoodie by American Apparel. This year we'll be offering the tri-blend black color. Below is the mock up for this year's graphics. These sweatshirts are athletic cut like our tee shirts, so if you like your sweatshirs a little baggy, consider going up a size. If folks need a XXL or larger, we'll be using a different brand.

Because these are expensive, rather than stocking them we will be doing a pre-order like last year. Email me at jon@www.test.crossfit-evolve.com with the size(s) you want. Cost this year will be $40 each and can be paid cash or check prior to or on delivery. We need your order by this Friday, 10/5. We will order a few extra to have on hand, but if you want one, order it now.

We've done sweatshirt orders the last 2 years, and once they're delivered and handed out, a handful of people who didn't order one will always see them and ask if we can do another order because now they want one. This is it…we only do it once! You know you're gonna want one, send the email!