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

Picture
Congratulations to CrossFit team "Beefcake Thrusters" that just came in second in this year's Gay-Mazing Race!!
mp
11/4/2012 12:30:55 am

awesome you guys!!!

Reply
11/15/2012 12:37:02 am

So the guys really prepared well.

Reply



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