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Pineapple Upside Down Cake

2
Oct

Pineapple Upside Down Cake

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here

WOD for Friday 100110 — – Click Here For Today’s Schedule 
Handstand Pushups

5 sets of 5 reps
–Rest–
AMRAP in 12 minutes:
3 Hang Power Snatch (115/75)
6 Supine Ring Rows
9 KTE  

Post Handstand Pushups and Metcon Rounds To Comments
For the strength segment, you will do five sets of handstand pushups.  Scale as necessary to ensure full ROM.  Do not sacrifice range of motion….modify the movement!  

*SURVEY QUESTION OF THE DAY*
What did you think of the Benchmark Suprise WOD from yesterday?  Post answer to comments.

Upcoming Foundations Classes
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Amazing “Grace” Fundraiser – Saturday, October 23
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11 – Registration now open!
CrossFit Rowing Foundations Certification – Saturday, January 15

The 2010 Carolina Fitness Challenge is coming December 11th!
Check out the details: 
www.carolinafitnesschallenge.com

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