Saturday, October 5, 2013

Free "Trial" WOD this morning at 9:00 a.m. 
Come see for yourself what CrossFit is all about!!

Shana using the "hook grip" to stay on the bar longer!!
Arm/Leg Swings
250m Run
2 rounds of:
50-100 Jump Rope Singles
10 Push-ups
15 Ab-mat Sit-ups


21-15-9 Deadlifts, 185/123#
400m Run after each set of deadlifts

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