WOD – 131115 – “Pick Your Own Poison”

General Warm-up:

100 Double Unders w/ 5 Burpee penalty every time you stop or miss.

“Pick Your Own Poison”

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts.  You may not create your own WOD.  This is an excellent time to test benchmarks.


Run or Row 10k TT

You can now manage your personal class schedule on your mobile device! MindBody Online (MBO) has released their Connect app which makes it a lot easier to manage your training reservations or cancels on the go. Ideally you are reading this on your iOS/Android phone or tablet… if so, select your device below and install the app. Once installed, open the app and create an account using your existing MBO username/password. You will automagically see the WMCF schedule – allowing you to sign up and/or cancel classes with ease.

AppleAppStore Sunday 131110   Android App On Google Play Icon Sunday 131110

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