FOR TIME:
400M RUN*
20 HANG POWER SNATCH
400 M RUN*
(Rest 5 min. & Complete for Distance…:)
5 Rounds
Row 1 minute/Rest 1 minute

Bob W. with Chuck Carswell and Chris Spealler
***CLARIFICATION: ALL BODY COMPOSITION TESTING WILL BE DONE AT CROSSFIT ENHANCE. IF YOU CANNOT MAKE ONE OF THE TIME SLOTS ON THE SIGN UP SHEET THEN CALL MIKE AT THE NUMBER BELOW TO MAKE OTHER ARRANGEMENTS. IF YOU CALL MIKE FOR OTHER ARRANGEMENTS, YOUR TESTING WILL BE DONE AT THE WELLNESS CENTER. THANKS!***
***THE 2nd CROSSFIT ENHANCE NUTRITIONAL CHALLENGE WILL BEGIN IMMEDIATELY AFTER OUR OPEN HOUSE(9/25) ON SEPTEMBER 27TH. AS A PART OF THIS CHALLENGE, WE ARE NOT ONLY GOING TO JUDGE IMPROVEMENT ON A W.O.D., BUT WE ARE GOING TO BE JUDGING BODY COMPOSITION. THE WELLNESS CENTER HAS AGREED TO LET US DO THIS FOR FREE FOR OUR MEMBERS. WHEN YOU COME TO YOUR CLASS FOR THE REST OF THIS WEEK PLEASE PICK A TIME TO SIGN UP FOR YOUR BODY COMPOSITION TESTS. THERE IS A SIGN UP SHEET IN THE GYM. THE TEST IS APPROX. 10-15 MINUTES LONG AND NO CHANGE IN DIET IS REQUIRED BEFORE THE TEST. THERE ARE A CERTAIN NUMBER OF PEOPLE WHO CAN FIT INTO EACH SLOT SO IF A SLOT IS FILLED, PLEASE!! SIGN UP AT A DIFFERENT SLOT! WE ARE LOOKING FORWARD TO A GREAT TURNOUT AND CAN’T WAIT TO GET STARTED.
(Call Mike @ the Wellness Center if you KNOW you will not make one of the time slots. His phone no. is (217) 876-5261. Please do not take up a slot if you do not plan on coming. Thanks!)
(*If you do not complete the 8 week nutrition challenge but partake in the FREE resource of the body composition test, then you will be billed by DMH. If you do finish, then please dis-regard.)