Saturday, August 31, 2013

Come check us out and see for yourself what CrossFit is all about.
Free "Trial" WOD this morning at 9:00 a.m.
Please arrive 10 minutes early so we can start promptly.

It's good having Rich here during his short visit home!!!
Arm/Leg Swings
Row 250m
2 x 10 of:
KB Swings (light)
Air Squats
Marching Planks

WOD
Conditioning
7:00 AMRAP
3 KB Swings
3 Weighted Squats
6 KB Swings
6 Weighted Squats
9 KB Swings
9 Weighted Squats
and so forth.... up the ladder until time expires

Rest 3:00

7:00 AMRAP
10 Overhead Lunges 45/25#
10 Hollow Rocks

Free "Trial" WOD

10:00 AMRAP
"Run Cindy Run”
1 Round of Cindy
250m Run
2 Rounds of Cindy
250m Run
and so forth until time runs out, scale time up or down as needed

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