WOD
“Tootsy Roll”
15 Overhead squats, 15 Chest-to-bar pull-ups
15 Squat snatches, 15 Chest-to-bar pull-ups
15 Front squats, 15 Chest-to-bar pull-ups
15 Squat cleans, 15 Chest-to-bar pull-ups
(M: 95 lbs, W: 65 lbs)

Posted on CFNE 8 August 2016

CF LITE
Complete 7 rounds on the 5 minute of:
100 Meter shuttle run (25×4)
15 Kettlebell swings (M: 24 kgs, W: 16 kgs)
100 Meter shuttle run (25×4)
15 Burpees
100 Meter shuttle run (25×4)

Posted on CF Linchpin on 5 August 2016

Free Community Workout
Saturday, August 20th, 2016

Join us for a Free Community Workout this Saturday at 8:00am. Bring family, friends and/or coworkers 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)