Saturday, September 12, 2015

Free "Trial" workout this morning at 9:00 a.m. Come check us out!

Festivus Games training at 10:00 a.m. with Coach Albert!!
 
Good Luck to Korey, Nate, Justin, Steven, Zack, John, Jeff, Chelsea, Kylie, Danielle, Johanna, Anna and Lindsey today as they compete in the "Rise of the South" at CrossFit Boro. 

Here's our 2014 "Rise of the South" crew!!

Arm/Leg Swings
250m Row
2x10 of:
Wallballs (light)
DB Straight-leg Deadlifts
Ab-mat Sit-ups

WOD
Conditioning
“Med-Ball Squat Rally”
3 Rounds of :30 Work, :30 Rest
Wall Balls 20/14#
Med-Ball Cleans
Med-Ball OH Sumo Squats
Weighted Sit-ups w/ Med-Ball
Rest 1:00 between rounds
Post reps for EACH round

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