Reminder: All t-shirt order must be placed and paid for by tomorrow (Friday). If you do not pay for your t-shirts in advance of the order, we will not order a shirt for you.
Our Fundamentals Program is almost done with the first week. This time next week, we will have new people joining our Regular CrossFit class. Make sure they feel welcome and see how wonderful our community can be.
CrossFit Alloy WOD for 9/11/2014:
2 x 30 Sec of each:
Arm only rowing (legs extended)
Body and arms rowing (legs extended)
Introduce legs so seat moves just a few inches
Row with full slide
(Superset jump rope skill 2x 20 SUs, 10 left leg, 10 right leg, 20 SUs, 20 stepping)
As Many Rounds As Possible in 12 Minutes:
15 Deadlifts (155/105)
1 Road Sprint to Garage
Post Rounds to Comments