July 1, 2013

BS 3-3-3-3-3 or 5-5-5-5-5 (increase only by 5lb increments) The 5’s are for those only 3 weeks or less with JCCF.

then

21-15-9

OHS and Wall Ball Situps

Half the year is over. What are your goals for the last six months of 2013?

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109