SUNDAY, NOVEMBER 10, 2013

Friends and family of the 8 am class

Friends and family of the 9 am class

Thank you for bringing in those important people in your life to experience a CrossFit workout!  It was great meeting them all and watching them kill a CrossFit wod with you side by side.  I hope they had a great time as well!  If you’re taking a rest day, enjoy!!

CrossFit WOD: (MAIN SITE)

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24″ box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

*** substitution for wall climbs will be hand release pushups

LEVEL 1:

3 RDS:

10 push ups

20 abmat situps

20 box jumps 14″/11″