Thursday 10/23

1 min push up
1 min dip
2 min sit up
2 min squat
2 min lunge

Set a timer and do not stop until you have completed as many reps as possible in the time RX’d (Prescribed)
3 rounds total rest 2 min in between each round.

Grand Opening 10/29 7-9pm

Aloha Friends, family and all CFS readers. We are right around the corner from our Grand Opening October 29th. This is where I am asking for participation from Team CrossFit. Bring your spouse, friend, family member, neighbor, the dude that you share a cubicle with and anyone who wants CHANGE! “Did He” Oh ya I just did. We are all apart of this fitness revolution called CrossFit. This is your Team, your studio, your Grand Opening and of course my BIG 30th Birthday party. Please no gifts! Arizona Baseball Cherities will be in the house auctioning an autographed Mickey Mantle baseball. All proceeds will benifit this Most Valuable Cheritie. So please join us next week and tell someone, better yet bring someone to this fabulous evening.    October 29th. 7-9pm.

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