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We want to welcome one of our new members. Mandi Newsome is attending regular classes. She shows good strength, flexibility, and determination. Also, today is her Birthday! Happy Birthday and welcome Mandi!

Speaking of Birthdays, don't forget we will have a September/October Birthday get together on the 28th. We'll start the festivities around 5:30 p.m. at Fandangos in Valley Park. The 6-7 p.m. class on that day will be cancelled and the gym will close at 6 p.m. so our coaches can join the fun.

The Heart of America CrossFit Challenge is right around the corner. If you are interested in competing but have not yet indicated, we need to know ASAP. We'll be putting teams together shortly.

Thursday Strength/Skill Work: Front Squat 6 X 3. Split Jerk 6 X 3. Take your time learning the split receiving position. You can try with each leg forward. It should become apparent which leg you prefer forward. This will be your strongest position.



-Dumbbell Thruster


-Row Calories

12 Responses

  1. Darby

    It is great to see you at 5:30 am. Glad to have you with us. Happy birthday! Were like twins! I might be a little older… Maybe!!!

  2. Mandi Newsome

    Thank you so much guys for all of the comments! I absolutely love the CFVP and everyone is so nice and encouraging! I am glad to have met so many new and hard working people! =)

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