081112_0194

10% of you are signing in… signing in/up for class helps your coach know you are coming in, committed and ready to see results. If the class is larger then 12 (especially at 5:30pm)  we use this information to have another coach in to help out. Sign in to your classes and help us help you, get the most you can out of CFSWP.

 

1) Take 15:00 to build to a heavy single in the DeadLift

2) “Dianne” Benchmark – record your results
21-15-9
DeadLift 225/155# (try: 55% of #1)
HSPU

Cool
RestWalk 200m
Roll/ball smash

 

Rule 6: Check in/Sign up for class. http://www.crossfitswportland.com see link under schedule. This applies both to drop-ins and regular box attendees. 

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