New News:
- Join us Saturday evening to celebrate Malia's birthday! We will be at Porta Pizza, this Saturday from 8:30-??(so you know it' going to get wild). 
Old News:
- This Saturday we will be venturing to Crossfit Klew to participate in their annual local hero workout, "Appuzio." This will be our third year going and as always we would love to have a great showing. If you intend on dropping in this weekend, please send Klew an email confirming your arrival(sooner rather than later) so they can get heats and numbers squared away.
Addition: On Saturday: Klew will be writing a check for 50% of their in store purchases towards the Appuzio foundation. Show up ready to get some swag. 

30 second Stations: jumping rope
Single Under
Side to side
back and forth
jumping jack
Hang Power Snatch Warm-Up

E2MOM for 5 Rounds
5 Hang Power Snatch (80% of 3RM)
* add 5 pounds to the last 5x5. If you did not complete it, don't add weight

18 minute AMRAP (sustained effort)
7 Overhead Squat (115/80)
9 Toes to bar
11 Calorie Row
40 Double Unders