Strength/Skill:

4 Sets of:

Deltoid Mobility w/ Band 1 min

Scap Push-ups x 10

For Time:

30 Walking Lunges

5 Wall Climbs

25 Walking Lunges

10 Wall Climbs

20 Walking Lunges

15 Wall Climbs

RANIE JONES CLIMBING ROPE ON A BEAUTIFUL BLUE SKY DAY!

WHAT ARE YOU WAITING FOR???

Ok, folks…there are only 10 days left before our FIRST EVER CrossFit competition at our NEW box!  We need you to sign up NOW.  Find the “Make Payment” tab on the right hand side bar.  Once you get to our CFH calender click on “Events” and scroll to February 4th.  There you will find registration for our event on Feb 4th.  I am taking a trip out to Murfreesboro tomorrow (Thursday) to invite all their athletes to participate so SPOTS will be filling up fast.  I want our crew of athletes to have first dibs on registration spots so please sign up NOW to reserve your spot. Only 50 athletes come to play that day!  Registration is $20 and goes towards building a WELL in AFRICA!  What better way could you spend $20 next weekend?

IF you choose to donate or fundraise $150 you will receive a SPECIAL “Come to the Well” event tshirt.  Please bring those donations with you Saturday and the shirt will be ordered and ready for pick up in just 2 short weeks.  You will want one of these shirts!  In the meantime, check out the video below for a quick look at SOME of the movements we will be doing during the 4 WOD’s on Saturday, Feb 4th.