9 am: free introduction at midcity
9 am: fundamentals make up for Jeff's class
10 am: Group WOD
Warm Up:
Run 400 or Row 500
3 rounds
10 pullup
10 pass through
10 overhead squats
10 sit up
WOD
10 rounds with a partner
Row 250
10 squat cln thruster 95/65
15 burpee
11 am: Competitors Class
9 am: fundamentals make up for Jeff's class
10 am: Group WOD
Warm Up:
Run 400 or Row 500
3 rounds
10 pullup
10 pass through
10 overhead squats
10 sit up
WOD
10 rounds with a partner
Row 250
10 squat cln thruster 95/65
15 burpee
11 am: Competitors Class
Congratulations to CrossFit team "Beefcake Thrusters" that just came in second in this year's Gay-Mazing Race!!
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