09/01/11 WOD

There is always time to mobilize and get some extra stretching in.



1.  Back Squat (90% of 1RM) 70% x 3, 80% x 3, 90% x 3

2.  5 Rounds for time of:

Run 465 m (3 laps)

21 Back Ext

21 Knees to Elbow


* Coming in October new and improved Crossfit Endurance classes.  The new Crossfit Endurance classes will be similar to the O-lifting class format.  We will have 3 days/week  morning and night times, where you can choose to come and do an endurance workout, which will be one of the following modalities; a Run, Bike, Swim or Row.  Each class will have its own crossfit endurance instructor to help improve your endurance skills.  More details with times and start date will be posted soon.  Take advantage of this opportunity!


08/31/11 WOD Results

Posted on: August 31, 2011admin

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