Tim Walsh doing a 48″ box jump during Tuesday’s Max Effort session. Niiiice!

***Reminder*** make sure you are logging your workouts on www.beyondthewhiteboard.com. If you do not have an account, send me an email reminding me to add you to the team at ww@crossfitcrowntown.com. CrownTown pays for this service for it’s members. SMART Goal board is up and we’ll be adding our goals to it. A direct link to reaching your goals is how well you track your progress. Use it!

Lastly, I got a note from 31 Heroes and it looks like they are shipping our shirts by October 15th. All shirts are being shipped to the gym.

Skill – 10 minutes to work up to a 1RM Snatch Balance (from the racks)

WOD – Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Kettlebell swings, 1.5/1 pood
15 Wall Balls, 20/14 Pounds
Cool Down – 3 X 60 yard shuttle run, Rest 2-3 minutes between efforts

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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