Friday, January 23, 2014

Free "Trial" workout tomorrow at 9:00 a.m. 
Come join us for a great workout!!

Here are some scores for 11.5 from 2011

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

CrossFit Games 11.5
20:00 AMRAP of:
5 Power Cleans 145/100#
10 T2B
15 Wall ball 20/14#
Masters 55+
     Men 130# & 20#@9'
     Women 75# & 10#@9'

PMOD
Deadlift
5x5 Ascending

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