Warm Up and Mobility
Gymnastics/Skill 3 RNFT 5-10 Strict T2B 5-10 Wall Squats Oly Warm Up/Skill (Power Clean+Clean) 1+1 x 3 Clean 3 x 1 (Heavy Single) “Sac O’ Suds” 12 Minute Clock 20 x KB Swings 53/35 10 x Box Jump Overs 24/20 20 x Goblet Squat 30 x KB Swings 10 x Box Jump Overs 15 x Goblet Squats 40 x KB Swings 10 x Box Jump Overs 10 x Goblet Squats Optional Bonus work, with time remaining complete AMRAP 10 x SDHP (KB) 8 x Squats 6 x Box Step Ups Refer a Friend In case you didn’t get the email or see it the FB Group pageCrossFit Rail Trail “Refer a Friend Program” for the month of September,
THIS IS NOT A ONE REP MAX REFERRAL PROGRAM, IT’S AN AMRAP!!!
We know that our members are awesome people and LOVE CrossFit. We also know that our members can’t stop talking about CrossFit.
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Now let’s tell all your friends, family, business associates, and acquaintances about CrossFit Rail Trail!!
FOR EVERY REFERRAL** YOU WILL EARN A RAFFLE TICKET FOR THE MONTHLY DRAWING FOR A PRIZE
IF THAT REFERRAL SIGNS UP FOR A MEMBERSHIP, YOU WILL EARN AN ADDITIONAL RAFFLE TICKET
SEPTEMBER PRIZE: REEBOK CROSSFIT ROLLING DUFFLE BAG
To ensure you get the referral credit you deserve, please ask the referral to mention your name when speaking with one of the CFRT coaches.
**For non CrossFit experience referrals, please make sure they only come to the free introductory session on Saturday mornings.
Please see one of the CFRT coaches if there are any questions about the “Refer a Friend Program”
September Raffle Drawing will be on Tuesday Sept. 30 @ 8pm.
