Friday 
WOD 

“Helen”
Complete 3 rounds for time of:

400 Meter Run
21 Kettlebell Swings (M: 24 kgs, W: 16 kgs)
12 Pull-ups

Helen is a benchmark workout.  CrossFitters all around the world do it exactly how it is listed above.  If you usually do Level III WODs, complete Helen today as prescribed and if your time is one of the fastest times at our gym, earn the right to have your name written on our Benchmark board.  At the other Levels, look up your previous time and aim to beat it!

Watch this video and learn the secret to Helen.  Maybe you should have done this week’s clinics!

WOD Demo with CSC CrossFit – video [wmv] [mov] [HD mov]

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FREE COMMUNITY WOD/OPEN GYM
Saturday, December 15, 2012!

Bring your friends and family for a free CrossFit workout from
8:00 AM – 9:00 AM

Please arrive  15 minutes early to sign a waiver if you haven’t before

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DON’T FORGET!
Receive 50% OFF Group Fundamentals if you sign up at a Free Community WOD offered every 1st and 3rd Saturday of the Month. Regularly priced at $100.

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