Friday, June 28, 2013

Free "Trial" WOD tomorrow!!!
Come check us out and see what CrossFit is all about!!!

Big shout out to Deb for getting her first pull-up!!!!
Arm/Leg Swings
250m Run
2 Rounds of:
5 Inch Worms
10 Shoulder Dislocates
15 Walking Lunges
     
MOD
Strength
Front Squat (15:00 Cap) 
Sets of 5, not for max, just be moderately heavy! Racks are okay!!
          
WOD
Conditioning
3 RFT
400m Run
21 Chin-ups (Gotta work those biceps for the summer)
12 Deadlifts 275/183#
                                                      

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