On MONDAYS and WEDNESDAYS only we will go back to 4:30pm/5:30pm/6:30pm classes.  I am hoping this will spread out the attendance more evenly.  ALL other class times are staying the same.  This change will start this coming Monday the 11th.

Reminder to sign up for crossfitforhope.com for this Saturday the 9th.

Also, tomorrow is the Body Fat Testing.  You must bring payment, I can not charge your account.

Friday’s WOD:

Bodywt:  2-3 HSPU on the min. 10min

Conditioning:

3 rounds

Squats  40

Sit ups  30

Ring rows  20

Back Ext.   10

*Rx+: wear a vest or use a 25lb plate for everything but the ring rows.