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Saturday, August 8th, 2015

*Class will be held at Jamestown CrossFit today (9:00am) .  There will be NO class at CrossFit Williamsburg today.  If you plan to attend class at JCF, please make a class reservation.  You can do so by creating a profile at www.jamestowncrossfit.com .  Saturdays class is Free and open to friends and family.  Please make sure to sign up, we are capping the class at 20 athletes!  

Met-Con - "JCF Special"


4 Rounds each for reps:
1 min. AMRAP- Goblet Squat (1.5/1)
:30 transition
1 min. AMRAP - Burpee
:30 transition
1 min. AMRAP - Box Jump (24/20)
:30 transition
1 min. AMRAP - Row (kcals)
:30 transition
1 min. AMRAP - Wall Ball (20/14)
1 min. REST

Quote of the Day: "There are no secrets to success. It is the result of preparation, hard work, and learning from failure." - Colin Powell

Video of the Day: What is CrossFit


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