Wednesday 10.30.13

Today is the LAST DAY to sign up your team for the CrossFit EXP Fall 4 Some! Pull the trigger, sign up HERE!

Weekend schedule:

Friday 11/1: NO 6:30pm Class

Saturday 11/2: NO classes

Sunday 11/3: Open Gym 9:15-10:15am

Hover time!


Strength: None.

WOD: [ Pair of 7’s]

With a partner complete:
7 min AMRAP at each w/ 1min rest between stations

Prowler Push (190/100)
Calorie Row
Wt Sit Ups (53/35)
Double Unders

Compare to 7.24.13

Buy-Out:  None.

Team Training Notes: Easy Cardio- sweat for 15-20 min.  30 min mobility.  Optional goat Work- ex: muscle-up transitions.  Keep the reps low and the weight light.  This is a day just to practice good muscle memory and groove movement patterns.

Post scores and comments below.

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