Monday 10/3/16

New Strength Program:





8 Minute AMRAP:


Muscle Ups/Ring Dips

Front Squats (135/95#)


*First round 1 rep for each movement

Second round 2 reps for each movement

Third round 3 reps for each movement




*Java’s Day!

Saturday October 15th @ 9:00-11:00 am

*We will be having Station Rotation in Java’s parking lot to share with the community how we do things at CrossFit Abbellire.


*Trappe Barbell Club Friday nights @ 6:30pm


* We will be having a “Bring-A- Friend” Charity Event the First Saturday of each Month. All donations will go to a different charity each month. $20’s a friend.

Posted on October 2, 2016 .