“Fight Gone Bad” Fundraiser at CrossFit Roseburg this Satruday at 11am.  Register HERE.

Also, mark the date of October 9th for a gym BBQ and group workout.


Foam Roll: emphasis on ankles/knees
Burgener Warm-up

Take 15-18 minutes to work up to a heavy Clean & Jerk;
and then,

15, 12 and 9 reps for time of:
135/95 lb. Clean and Jerk (or ground to overhead)
Ring Dips