Friday, December 18, 2015

Free "Trial" workout tomorrow at 9:00 a.m. 
Come join us for a great workout and learn more about CrossFit!! And don't forget to bring a friend or two.......

Last Saturday's class!!


























Arm/Leg Swings
2 Rounds of:
250m Row
10 Wallballs (light)
15 Ab-mat Sit-ups

WOD
Conditioning
For Time:
1000m Row
50 Wallballs 20/14#

     Rest 3:00

15-9-6 reps of:
Ground 2 Overhead 115/73#
Toes 2 Bar
KB Swings 53/35#
Rx+ = 115/93#, T2B, 70/44#

PMOD
Overhead Walking Lunges
Practice, post weight of 10+ steps

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