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Est.2010
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Friday, August 7th, 2015

Don't forget its bring a friend on Saturday - It's FREE and open to the public!  Saturday and Sunday classes will be held at Jamestown CrossFit this weekend due to the USAW weightlifting certification being held at CFW.  We are capping class at 20 athletes so MAKE SURE YOU SIGN UP EARLY! We will add a 10:00am if we need to on Saturday..but it has to fill up in order to make that determination.  Don't procrastinate! If you haven't done so already, create a profile at www.jamestowncrossfit.com and sign up the same way you would sign up for classes at CFW.  You can access class sign-up on the website or on the mobile app.  Call or email Britta with any questions - 757-903-7747 or brittamarmon@gmail.com 

Strength
Strict Shoulder Press 5-4-3-2-1
*Score = Total Poundage

Met-Con
"Jerry"
For time:
1 mile run
2k row
1 mile run

Article of the Day: Senior commits to workout routine

Video of the Day: The Shoulder Press


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