Wednesday – 160803

160803BrianDBirthday

Happy Birthday Brian!

Announcements

  • NO CLASS
    • Wednesday 8/3 @ 7pm – Coaches meeting
    • Friday 8/5 @ 5pm & 6pm – DDT Set Up
    • Saturday 8/6 ALL DAY – DDT
  • CrossFit Kids is back!
    • Pre-K: M/W @ 3:30pm
    • Kids: M/W @ 4:00pm
    • Teens: Tu/Th @ 3:30pm
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th
  • The Dog Days Throwdown – Individual CrossFit Competition

SWOD

For time (5 min cap):
15 Muscle Ups

WOD

12 min AMRAP of:
10 Renegade Rows (40’s/25’s)
10 Lateral Box Jumps (24″/20″)
200m Run

Cash Out

60 sec Couch Stretch, ea leg
60 sec Pigeon Stretch, ea leg

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