on September 12, 2012 at 10:05 PM
Don't miss our 2 year anniversary party this Friday! Bring something to throw on the grill, as well as your favorite side dish and beverages! There will still be a 7 p.m. class.
This Saturday is the annual Walk a Mile in Her Shoes march. This march is held to raise money and awareness to victims of rape, sexual assualt, and gender violence. Some fellow Port City CrossFitters will be going and are looking to put together a team. If you are interested, let Keith know.
Overhead Squat: work up to heavy single
2 Hang Power Snatches
2 Snatch Push Presses (behind the neck)
2 Overhead squats
Rest 2 minutes
*Start light! Work up as tehcnique allows.