SATURDAY, NOVEMBER 16, 2013

Don’t forget to attend the weigthlifting class at 11:30 after CrossFit Kids.  Let’s see who can PR on their olympic lifts!

Another reminder … save the date Saturday, December 21st from 8 to 12 for our Holiday Party at the Grill Room right here in the industrial park in Hauppauge.  Cost is $30 pp which includes open bar and appetizers.  Have a great day off if you’re taking a rest day.

CrossFit WOD:

“Seek and Destroy“

3 RDS:

400 meter run

20 Ground to overhead 45#/25#

20 lunges w plate overhead

20 lateral jumps over plate

20 squats holding plate out in front

*** Feel free to row 500 meters if you want to sub out the run