Announcements
NO SATURDAY WOD 9-22-18 we encourage you to attend the Steve Hill Memorial WOD at Crossfit One Valley. Steve is the late father of Chase Hill (One Valley Owner), cost it $5 and all proceeds benefit THE STEVE HILL FITNESS MEMORIAL FUND which supports youth memberships to CrossFit in Knoxville and Cookeville. Special guests will include Rich Froning and others from Crossfit Mayhem.
People often say that motivation doesn’t last. Well neither does bathing. That’s why we recommend it daily.” -Zig Ziglar
CrossFit First Creek – CrossFit
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Cool-Down
Warm-up (No Measure)
10 Eccentric Calf each
10 Table Tops w 3s Hold
Quad Smash 1 min each
Couch Stretch 1 min each
Pigeon 1 min each
Frog 1 min
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