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4 sets of 5 @ 55/60/65/70% of you 1RM
Buy In – 21 Burpees over Bar
3 Rounds of:
9 OHS, 105/65lb
15 Pull Ups
*21 WallBall Sit Ups, 20/14lb
Buy Out – Run 300m
*Brace feet w DB on WB Sit Ups.
Foam or PVC Roll
In two weeks, CrossFit Springfield’s Regional Team will be competing at the 2014 CrossFit Games North Central Regional in Chicago! Our Regional Team is Logan Bisbee, Ronessa Williams, Ronna Heppner, Alissa Myers, Shawn Freeman, Luke Kuschmeader, Mihai Iacob, and Brian Rice.
We are currently working on having some CrossFit Springfield Regionals 2014 T-shirts designs made and all proceeds will go towards the team members to help offset travel/competition costs. These shirts will be available as Pre-Order and Pre-Pay ONLY and we’ll announce once we have the sign up sheet and payment envelope at the front desk.
Any local individuals or businesses interested in sponsoring our team please contact firstname.lastname@example.org or call 4177632096 ASAP. The cost is $300 and this will get your logo on the regional tee and you will be advertised/highlighted via CFS blogsite and on CFS’s Facebook page.
As always, we are extremely proud of the accomplishments of our CFS family and appreciate the encouragement and support our members give to each other. Here’s to fighting the good fight!