Friday 07-26-13

1st Annual Summer Combine event with CrossFit Roselle and CrossFit 1013 will be tomorrow!!!

Please bring a paleo-ish side dish to share.  There will be a keg brought by Tony and John from 1013.  Rob - I'm assuming you are bringing Jager?  T-shirts will be distributed tomorrow and Saturday.  Also, there will be a lot of people around on Saturday - you are more than welcome to keep your stuff in the cubbies, but may want to move stuff to your car / bag for safe keeping.


"I'm part of a community that holds each other up, and it's been great to be held up too." - Elizabeth Edwards




EMOM for 12 minutes alternate between the two movements:

A.  5-10 Ring Dips

B.  3-5 Overhead Pause Squats (95,65) - Hold a 5 second pause at the bottom of each squat


10 Minute AMRAP of Cindy:

5 Pullups (CTB Rx+)

10 HR Pushups

15 Air Squats


20 Pistols


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