Wednesday
WOD

“Cheech and Chong”
In teams of 2, complete as many rounds as possible in 15 minutes of:
20 Calorie row
40 Burpees
30 Calorie row
60 Kettlebell swings (M: 24 kgs, W: 16 kgs)
40 Calorie row
80 Box jumps (M: 24″, W: 20″)
50 Calorie Row
100 Wall balls (M: 20 lbs, W: 14 lbs)

*One team member works at a time. Split work as seen fit by the team. Work thorugh the movements in order.

Posted on CFNE on 06 November, 2014

CF LITE

Complete 21-18-15-12-9 of the following for time:
Alternating dumbbell snatches (M: 45 lbs, W: 35 lbs)
Dumbbell handstand push ups

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Free Community Workout
THIS Saturday, November 15th, 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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*Other offers and discounts cannot be combined. Fundamentals and 1st month will be charged upon sign up. All payments are final sales. However, memberships can be cancelled at any time with a signed cancellation form. Offer expires 12/1/14.*
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