July 18th, 2013

3-3-3-3-3-3-3-3-3-3—Front Squat

*Exactly 2 minutes rest between rounds*

**Same as last weeks back squats. Weight should be the same every round. Close to 80-85% of 1RM**


  • We are making another order for grass fed beef. There is a sign up sheet on the whiteboard. Ask Monica, Courtney or Chad for details.
  • Our Zone Challenge will start on August 5th. We will have an information meeting on July 27th. We will be weighing/measuring and doing the baseline WOD on August 3rd and 4th. For more details, ask Monica (aka M&M)
  • There are several local competitions coming up in the next two months. Police and Fire Games On August 17th at Sin City West CrossFit. Also, the Frogman Challenge on September 21st.