June 9, 2014 admin


For Time:

Run 4k

Notes:  We will be using the Clinton River Trail for this…once everyone is ready we will walk to the trail and complete the run then walk back.  Be sure to dress appropriate depending on the time of day you’re running and bring a water bottle!  Compare to last year.

Competitor’s Program

1. 5×1 Hang Snatch + 1 Snatch

Notes: Drop bar between reps.  Focus on speed.

2. Back Squat: 5@75%, 3@80%, 2@85%, 1@90%, 1@95%, rest 2mins b/w

3. For Time:

Deadlift @ BW

ANNOUNCEMENT:  Nikki Mac, Coach Vince and Coach J will be competing at the Heroes Competition this Saturday at Motor City CrossFit in Sterling Heights.  Heat times are: 9:36am, 11:20am, 12:51pm and 2:20pm.  Top 8 teams compete in Finals at 3pm.  Come out and cheer us on!

“Always do your best.  What you plant now, you will harvest later.” – Og Mandino

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