Today's Workout: 090911


Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Coach Mitch's bio on Saturday night, he takes his first pro fight!

Tonight, Ty talks about Ignite! and the effect of movement on the brain at IgniteSault 5! There are only a couple of tickets left! But first – parent info night at Our Lady of Lourdes school! See him at either!

A couple of studs who are up for the taking for FranFest 2011:



Make your bid – why do you deserve a top-tier CrossFitter as a partner this year?