Wednesday, September 6, 2017

Thursday, 7 September

Saturday, 9 August, meet us at Spout Springs Church for a 2 mile obstacle run, 1/2 mile kids' run, CrossFit WOD, and family festival!
The WOD is free, and for Phalanx members the runs are 'donation only' or "buy a shirt" to support the Walk Against Human Trafficking.
Festivities begin at 9, and the WOD is at 0930.

We will NOT have a WOD at the gym on Saturday, 9 September.  Come to Spout Springs Church to work out instead!
Thursday, 7 September
Deficit Handstand Push-ups (10 minutes work. Record your max deficit.)
Work on appropriate level of HSPU modification.

Metcon (Time)
10 sprint rounds:
200m Run
5 Wall Ball
5 Burpee
1 minute rest
Record total time.

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