Blog Post

Saturday 1-14-12

Killer WOD at 9 a.m., get rest and be ready. We have several new people and several people that haven’t had the opportunity to sit in on a CrossFit intro. We will tentatively do one next Saturday 1-21 at 8:30 a.m. before the WOD. This will give everyone in attendance a chance to understand what we do and why we do it. If time permits we will do a Q & A session for anyone that has questions.

“Filthy Fifty”

50 box jumps 24

50 jumping pull ups

50 kettle bell swings 1 pood

50 walking lunges

50 knees to elbows

50 push press 45lbs.

50 back extensions

50 wallball shots 20 lb

50 burpees

50 double unders

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