Monday
Benchmark WOD 6
“Fran”
Complete 21-15-9 reps for
time of:
Thrusters (M: 95 lbs, W:
65lbs)
Pull-ups
Compare to 27 December
2010, 30 May 2011, 16
January 2012, 4 June
2012, 03 January, 2013, 06
June, 2013, 08 January,
2014

CF LITE
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups
10 One-legged squats, alternating
15 Pull-ups

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Free Community Workout
This Saturday, January 17th, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).
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