Fri. 8/30/13
August 29, 2013
Mon. 9/2/13
September 1, 2013

Sat. 8/31/13

Today is a fundraiser. Any donation is appreciated.
A friend, fellow crossfitter, and box owner was killed earlier this month.
He leaves behind a wife and two young children, a son and daughter.
All proceeds will be donated on behalf of the
iQ family. Your support, again, is greatly appreciated.

Rich’s signature move – The Millsap
1 power clean
1 Burpee over the bar
1 thruster
1 Burpee over the bar
1 back squat

The Wod
“Millsap”
100m Run (Island Run)
8xMillsap (135/95)
15 Hand Release Push Ups
30 Butterfly Sit Ups
100m
5xMillsap
15 HRPU
30 BSU
100m
3xMillsap
15 HRPU
30 BSU

Thanks for your interest in joining

CrossFit iQ

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