Wednesday
WOD
“Gwen”
Complete 15-12-9 of unbroken clean and jerks

Athlete chooses the weight, but the bar cannot rest on the ground during each set.

On the 0:00, perform their set of 15
On the 7:00, perform your set of 12
On the 14:00, perform your set of 9

Posted on CFNE on 05 August 2015

CF LITE
“Sword Fight”
Class divides into 2 teams
Complete 3 rounds for time of:
Station 1 – 400 Meter team prowler push
Station 2 – Max assault bike calories
The two teams start on opposing stations. When the prowler returns, stations switch.

Score is max assault bike calories over the three rounds.

Posted on CFNE on 06 August 2015

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CFIV’S Bring a Friend Day 
August 26th, 2015
Bring a friend to any CrossFit class to try it for free. Your friend will
receive 50% off Group Fundamentals. Members receive $5 off their
next membership charge for each referral.

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