Friday, April 4, 2014

Interested in finding out what CrossFit is all about?  Come check us out tomorrow morning at 9 a.m. for a Free "Trial" workout. 

Pat hitting a PR 40" box jump on his birthday!!!!

Arm/Leg Swings
Samson Stretch L&R
400m Run
500m Row

MOD
3x400m on the 3:00
This is a Sprint, not a jog!
Scale to 250m if needed, but run faster than your normal 250m

WOD
Conditioning
5 RFT
3 Wall Walks
6 Lunges (each leg)
9 SDHP 75/53#
12 KB Swings 53/35#
Rx + = 70/53#

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