Saturday, March 15, 2014

Free "Trial" workout today at 9:00 a.m. Please arrive 10 minutes early to meet the coaches and complete a waiver.  If you are doing 14.3 please be ready to go as soon as the WOD done.

CrossFit Kids getting some work in on the Pull-up rack!!!
Arm/Leg Swings
400m Run
2x10 of:
Ab-mat Sit-ups
Push-ups
DB Thrusters

WOD
Conditioning
5 to 7 RFT
10 Thrusters 75/53#
10 HR Push-ups or Ring Push-ups
Rx+
“Coe”
10 RFT
10 Thrusters 95/63#

 

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