Monday
WOD
“The Ghost”
Complete 6 rounds for time of:
Minute 1 – Max calorie row
Minute 2 – Max burpees
Minute 3 – Max double-unders
Minute 4 – Rest

Posted on CFNE on 26 October, 2015

CF LITE
Complete the following for time:
400 Meter run
120 Double-unders
400 Meter run
100 Air squats
400 Meter run
80 Sit-ups
400 Meter run
60 Pull-ups
400 Meter run
40 Dumbbell clean & jerks (M: 45 lbs, W: 35 lbs)
400 Meter run
20 Handstand push-ups
400 Meter run

Posted on CR Linchpin on 22 September 2015

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Free Community Workout
Saturday, November 7
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)