Monday, December 17, 2012

A big shout out to Tira, Gabe, Heidi and Stuwart for their awesome performance at the Reindeer Games.  Everyone laid it out on each of the 4 WOD's through a very long day. Heidi had a perfect day finishing 1st in all four heats and 1st over-all in the Women's Scaled Division.

Sorry you missed this one?  Don't worry you'll have a chance on January 12th at the Winter Warrior Challenge at Okatie CrossFit.  Go to their facebook page and let them know you're attending. WOD's to be announced.

O'lifting will be Tuesday @ 6:30pm and Friday @ at the Record Breakers.

Wednesday will be the "12 Days of Christmas" so make sure you dress festive! ex: Santa hat, elf ears, green or red, or just something fun.


Arm/Leg Swings
2x10 of:
Good Mornings
Air Squats
Dips, Box or Rings



WOD
5 RFT
7 Deadlifts, 225/153#
14 Shoulder Touches
21 Ab-mat Sit-ups
28 Air squats

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.