11/29/11 WOD

We are still looking to fill up our Crossfit Light classes every Mon, Wed, Fri at 5pm and Mon, Tues, Thurs at 6am. If you know of someone that would be interested have them come in and try it out sometime. It is a great program where you will learn the basics of crossfit and no matter what prior injury’s or conditioning level anyone can do it.


A. Power Snatch- 2 x 2 @ 80%; 2 x 2 @90%

B. GHD Wall Ball- 4 x 10; rest 1 min b/t sets


3 min timer:

Row 500 m

AMRepsAP KB Snatch left in 3 min time frame- 53m/35w

*Rest 3 min

CF ENDURANCE- meet in CF area at 5pm and bring your running shoes.

11/28/11 WOD Results

Happy Birthday Morgan k.!


Posted on: November 28, 2011admin

5 thoughts on “11/29/11 WOD

  1. We have received the order of progenex, for those of you that preordered I will have at crossfit tonight. For anyone that didn’t preorder but still wants some I ordered extra.

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