Saturday, January 6, 2016

Next Saturday is "Bring a Friend Day"! No better time than Valentines Day weekend to share your passion for CrossFit.

Remember the Free "Trial" workout this morning at 9 a.m. 
Please arrive 10 minutes early!!

Arm/Leg Swings
2 Rounds of:
Row 250m
10 Air Squats
10 Ab-mats Sit-ups
20-50 DU’s or SU’s

WOD
Conditioning
Lunging with "Annie"
50-40-30-20-10 reps for time of:
Double Unders
Walking Lunge
Ab-mat Sit-ups
Rx+ = Front Rack Lunge 75/53#

Extra Work
10:00 EMOM
Even: Calorie Row 15/12
Odd: 10 OHS you choose the weight.

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