After seeing the main site post I figured I would spare you two days of insomnia,diarrhea,and loss of appetite we will do “FRAN” on Crack tomorrow instead!

1000 Meter Row
21 Thrusters
21 Pullups
750 Meter Row
15 Thrusters
15 Pullups
500 Meter Row
9 Thrusters
9 Pullups
For Time:
95lb Men – 65lb Women
Wednesday we will be back on track one day behind the site!

Happy Birthday Jose!!

Hope everyone is looking forward to a great week!!

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement!

OHS 1-1-1-1-1-1-1
Weighted Pullups 1-1-1-1-1-1-1

We must have a solid squat before we move onto OHS!!

Great job on those snatches everybody!! Hope you enjoy your day off! Rest does the body good, our bodies need rest to recover!! Every great athlete knows the importance of REST! God is good all the time!! Thanks for visiting us in Greer Caleb you are a Animal!!

21-15-9 (for time)
Back Squats 225lbs men- 155lbs women
Ring Dips

Come join us for a fun Friday wod!!

“NATE”
2 Muscle ups
4 Handstand Pushups
8 Kettlebell Swing 2 pood
Complete as many rounds 20 minutes:

Intensity=Power
Everything comes from intensity (short cut to results)

Well I just found out tonight that the ladies that work at the Clock have watched us run by many times and they have the HOTS for Andy and Chris!! LOL

Athletes have greater bone density, stronger immune systems, less coronary heart disease, reduced cancer risk, fewer strokes, and less depression than non-athletes!! If you CrossFit you are an athlete CrossFit is a sport! Pray for Chris to have a quick recovery on his foot!! We miss you Chris!

Complete as many rounds in 20 minutes:
Thruster 5 rep
Hang Powerclean 7 rep
Sumo Deadlift High pull 10 rep
Men 95lb – Women 65lb

Choose your girl!!
“CINDY”
5 Pullups
10 Pushups
15 Squats

“MARY”
5 HSPU
10 One Leg Squats
15 Pullups
Complete as many rounds in 20 minutes

Class times start at 5:30 and 6:30 please be on time!! If you show up at 6:00 you will have to wait until 6:30 to workout! Also on heavy lift days if the trainer does not see the lift we will not give it to you period!!! It is our job to makesure that you are working within a safe range!! CrossFit’s motto if you don’t like how we do it don’t let the door hit you on the way out! If you are a pain in the A#$ we will be more than happy to give you a refund this is a NO BULL SHIT program! You know I love you guys and girls!! Rest well!!

Protein why do we need it? Protein is essential for building and repairing muscles, red blood cells, hair, and other tissues, and is necessary for synthesizing hormones. Only 5-15% of protein is used for fuel during exercise!

Hang Power Cleans
1-1-1-1-1-1-1
You will choose one exercise and do 8 tabata intervals
If you have never done a clean or it’s been a long time you will work on form! Hopefully Nicole will give us some pointers!

Walking Lunges 100 FT
21 pullups
21 situps
Walking Lunges
18 pullups
18 situps
Walking Lunges
15 pullups
15 situps
Walking Lunges
12 pullups
12 situps
Walking Lunges
9 pullups
9 situps
Walking Lunges
6 pullups
6 situps

[caption id="attachment_505" align="alignleft" width="150" caption="Miss Rita!"][/caption]Are you overtraining?
OVERTRAINING SYNDROME:
Loss of muscle strength,coordination,and maximal working capacity
Decreased appetite and weight loss
Muscle tenderness
Increased number of injuries,muscle strains,etc.
Occasional nausea
Sleep disturbances
Elevated resting heart rate
Elevated blood pressure

“Karen”
150 Wallball for time;

20lb men 14lb women