Workout of the Day (WOD)

Wednesday 11/9/11

New schedule:  Wednesday classes are 6am, 7am, 9:15am, 4pm, 5pm, 6pm and 7pm

This Friday is Veterans Day, so we will have only one class at 11am.  We will be closed the rest of the day in observance of Veterans Day.  We will do a Hero WOD that will be announced in class.

No Skill or strength today:  WOD has a 30 Minute Time Cap, but you won't need it :-)  Ok if you do, no biggie . . . do what you can.


6 Rounds

Run 400m

6 Burpees

9 Box Jumps (20 inches)

12 Wall Balls (20/14)

15 KB Swings (55/35)

Here is a good tip for Double Unders:Chilaxing your way to double unders  

8 reasons why women should CrossFit

James killed it yesterday 4:46, it had to be the socks.  He would have been sub 4 if he had a tiger tshirt on....Just saying.

Awesome must run in the family because James' wife Rebekah got her first Rx yesterday.  Big props!!!! Congrats.  And speaking of the McLeans, here are their kids, the athletes of the future.


Today's Workout

Tomorrow's Workout