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It has been another great week of Cross Fitting together!

"Dirty Thirty 864 Style" Run 800 meters 30 Box Jumps (20/24) 30 Jumping Pull-ups 30 Kettlebell Swings (35/53) 30 Walking Lunges 30 K2E (Knees to Elbows) 30 Push Press (Dbell or Kbell) 30 Burpees 30 Double Unders (or 4 x singles) Hydrate / Stretch / Refuel - Eat!

“Instead, speaking the truth in love, we will in all things…

“It is written: " 'As surely as I live,' says the Lord, 'every knee will bow before me; every tongue will confess to God.” - Romans "Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from…"Kelly" Rx'd 5 rounds for time: Run 400 meters 30 Box Jump (24 inch box) 30 Wall Balls (20 pound med ball) “For since the creation of the world God's invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that men are without excuse.” - Romans There is no such thing as bad weather, just soft people."Mud Run" Everyone is welcome to meet us at Spa West on Main Street in Laurens at noon to head out to Greenville.3 Rounds for time: Run 800 meters 50 Air squats Add to the challenge of this workout by wearing your weighted vest loaded with as much weight as you can handle for the duration of 3 rounds.For those of you running the "Mud Run" on Saturday..be thankful for a little extra running to make sure that you are prepared.

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WOD - Cross Fit Hero WOD (see attached link) "Paul" Five rounds for time of: 50Doubleunders 35 Knees to elbows 185 pound Overhead walk, 20 yards Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.