Thursday
WOD

Complete the following for time:
50 Back squat (M: 95 lbs, W: 65 lbs)
50 GHD Sit-ups
50 Back squat (M: 75lbs, W: 55 lbs)
50 Back extensions
50 Back squat (M: 55 lbs, W: 35 lbs)
50 GHD Sit-ups

Original CF Main Site Posting: January 5th, 2014

CF LITE
Complete 8 rounds for time of:

8 Kettlebell swings (M: 32 kgs, W: 24 kgs)
1 Rope climb

Drummond________________

CrossFit Open, Regionals & Games
The CrossFit Open is quickly approaching.  If you are participating in the Open, register here.  If this is your first year to consider doing the Open officially (by registering and submitting your scores on the Games site), please talk to an instructor and let us know that you are interested.

Stay tuned for more info on our In-House Open Comp.  We will complete all five weeks of the official Open WODs in a friendly in-house gym competition.  Every level can participate!

Save These Dates
Southern California Region (Del Mar, CA): May 23-25
CrossFit Games (Carson, CA): July 25-27
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