Crossfit Quinte..... OPENING SOON!!! and my BENCH Workout

I will just say it.   By December the Quinte area will finally have a gym where REAL athletes will have a place to call their own.  CROSSFIT QUINTE will have 2500lbs of bumper plates, climbing ropes, squat stands and racks, dumbells, sleds and Prowlers, medicine balls, ARTIFICIAL TURF, Crossfit workouts, Olympic weightlifting and powerlifting coaches, STRONGMAN training implements (atlas stones, log press, kegs, farmer's walk, super yoke etc), training seminars (GLEN PENDLAY is locked in already for April), nutrition seminars AND SO MUCH MORE!!!!    Athletes need to come here!

2013 will see an improved Rich.  :)    Here's a sneak peek at Crossfit Quinte...

And here's my bench workout...

20 mins warm up consisting of PVC roller, SMR stick and mobility work

Bench-
135 x 12
135 x 12
225 x 1
225 x 1
225 x 5
250 x 5
285 x 10
*Got the groove!

Slingshot-
285 x 8 x 3 sets

Body Rows-
15
15
15

*Pull Ups between Bench sets...
5,5,5,5,4


Nice and fast paced this morning before work.   Calf and ankle work tonight!