August, September 6th & 7th WOD & Bulk shipment just in of Almond flour.

CrossFit SW Portland
Bulk shipment of almond flour has arrived.

From Honeyvillie Food Products-Almond Flour: 15lbs just in. bulk. Can divide.

Please let Steve or Shannon know asap if you would like a pound or two. We purchased extra to share with you.
Buyer is from a friend of ours and a close friend to the Stanges.

Sept. 6th WOD & Sept. 7th

September 6, 2011
TUESDAY 110906

Run 400 M
boot straps
rotations
Mob
3 rounds of Cindy

Skill: Thruster

Thruster 3-3-3-3-3-3-3 to max

Cash out amrap:
3 rounds for time
run or row 400 m 15 x kettlebell swing @ 70%

abs: 3x 30

OR

As many rounds of Cindy as you can in 20 min
5 pull ups
10 push ups
15 push ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s