I was struggling with what distances to do for the Friday Workout. These are times I've done before in a workout situation exactly like this and they are a good test to see where you're at now and do them again in 3 months to see how much you improved.
So we are going with:
2,000 Meter Row
1 Mile jog.........oooops sorry, I meant 1 mile RUN!
Each will be timed individually so you don't have to go back to back. You choose which one you want to do first then take as much time as you need for rest in order to finish the second one before the end of the hour class.
Work hard and have fun.
Also some people were curious about the CrossFit Games so enjoy the following video which has some highlights of the 2010 CrossFit Games. CrossFit will make you healthy and in better shape for life buuuuuut for those of you with a little more crazy in them, there are competitions out there where you can compete and see how fit you are vs. other nut jobs :-) and they have different age divisions, so nobody is ever too old to prove they are the biggest fitness nut job.