Happy Birthday Cheyenne!

Happy 15th Birthday to our beautiful and multi-talented daughter,Cheyenne!

REMINDERS

9:30am – Open Gym with 2009 Games Competitor, Coach Nikki! Come get some!

9am – Barbells for Boobs – at CrossFit Centex!

The Food Course – starts next week! Seminar dates/times will be announced! Registration link is here

October 22nd – Oktober Obliteration in Tomball, TX at CrossFit Champions – Individual – Nikki Isbell, Team – Wladi, Carson and Liz

October 29th – Killa Wod and Costume Contest at the 609 Box!

MAD Mobility

keg stretch
knee on the wall
5 sec holds oh squat pvc (face against pole) stretchy stretchy
calf roll/stretch

group warm up

SKILL
skill 12 minute cap!!

3-3-3  hsc (hang squat snatch) Wherever you meet the bar you should “ride it down”
3-3-3 snatch(meet the bar)

wod
from the .com

Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch

Post time and loads.

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