Saturday, April 13, 2013

Free "Trial" workout this morning at 9:00 a.m. 
If you want to see what CrossFit is all about come join us.  
Please arrive 10 minutes prior to the start of class.


                                                                     Aileen representing down in St. Thomas!!

Arm/Leg Swings
Row 250m
2 Rounds of:
25 DU's or 50 singles
20 Sit-ups
15 Air Squats
10 KB Swings (light)

WOD
Max effort for 2:00
Calorie Row
DU's
Ab-mat Sit-ups
KB Swings
Air Squats
rest 1:00 between exercises

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