Thurs. July 9th, 2009

Today's W.O.D.
10 - Squat Cleans -135/95
50 - Sit Ups
8 - Squat Cleans -135/95
40 - Sit Ups
6 - Squat Cleans -135/95
30 - Sit Ups
4 - Squat Cleans -135/95
20 - Sit Ups
2 - Squat Cleans -135/95
10 - Sit Ups
for time

Today we will be working on everybody's favorite, the squat clean. The benchmark weight is 135lbs, otherwise we will scale it to your ability. Check out this link:

http://media.crossfit.com/cf-video/cfj-nov-05/clean.wmv

Today' hours:
9am - 11am
3:30pm - 4:30pm
Otherwise by appt.