December 5, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Next Saturday 12/12 will be our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Click here for details.  Keep in mind there will no 9am class that day.
• Remember we now have Mobility classes Mon/Wed at 7pm!

Skill

• In teams of 2 on one rower, complete 8x500m row (4 each, alternating)

WOD

In teams of 4, complete for time:

• 240 Med ball cleans, 20#14#, in sets of 15
• ME Wall climbs
• ME bike for distance

Teammates rotate stations every time someone completes 15 MB cleans, and the teammate coming off the bike rests until it is their turn with the MB.