I found This Picture From The Affiliate Blog Inspiring. Maggie Dabe,Owner of CrossFit Reston (VA).
No Excuses, Enforcing They Way By Power Of Will
.........and remember Rule #8
10 PVC Front Squats
5 PVC Sott's Presses
7 Thrusters #75/55
7 Pull ups
Scaling options will be provided by your coaching staff