Thursday
WOD

“Rana”
Complete the following for time:
100 Double unders
50 Sit-ups
25 Burpees
80 Double unders
40 Sit-ups
20 Burpees
60 Double unders
30 Sit-ups
15 Burpees
40 Double-unders
20 Sit-ups
10 Burpees
20 Double unders
10 Sit-ups
5 Burpees

Posted on CFNE on 11 February 2016

STRENGTH

A) Max effort strict pull-ups

B) Complete 3 Supersets of:
15-20 seated DB shoulder press
12-15 DB lateral raises

C) Complete 3 Supersets of:
20 banded pull aparts
15 bent over DB flys

Shovanne______________
Free Community Workout
Saturday, February 20th
at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and/or 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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