Friday, November 22, 2013

Free Trial WOD tomorrow at 9:00 a.m. 
Come check us out and see for yourself what CrossFit is all about!!

Tira getting back in the swing of things after her 9 month-long WOD!!!

Arm/Leg Swings
250m Row
2 rounds of:
10 Straight-leg Deadlift (empty bar)
10 Good Mornings (empty bar)
10 Box Step-ups

WOD
Conditioning
“Christine” compare to 9/7/11, 1/11/12, 5/14/12
3 RFT
500m Row
12 Deadlifts, Bdwt
21 Box Jumps 20/20”

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