Tues 9.20.16

“The superior man acts before he speaks, and afterwards speaks according to his action”

Strength: Power Clean , 4 Rep EMOM, for 6 Rounds (choose your weight to challenge yourself) (you may add weight as you go) (no rule on TNG)

Warm Up: 4 rds of 20:20 of Ring Support Holds from the top of a dip position then 4rds of 20:20 front supports (see videos Below)

WOD: 5RFT

8 Cleans (185/125) (heavy-ish)
12 Ring Dips (if scaling to the box or bench please make sure you are getting low enough)
25 ABMAT Sit Ups
30 Seconds of Front Support (if you drop your penalty is the remaining seconds in burpees…ex) if you drop after 20 seconds you owe 10 burpees)
- 22 Min Cap

Box News:

This Saturday during Bootcamp we will have a photographer coming in to take photos for the New Website by Fuel Fire. Come out and support
We are also in need of some testimonials and photos! Photos will be taken 9:15am-9:30am
Please answer the questions below and email them to me (or just some of them)
- 1.       What was your main concern about joining Isabella Fitness/CrossFit Sayreville Family?
  2.       What did you find as a result of becoming a member of IF/CFS?
  3.       What specific feature did you like most about IF/CFS?
  4.       What are three other benefits of IF/CFS?
  5.       Would you recommend IF/CFS? If so, why?
  6.       Is there anything you’d like to add?