November 11, 2016


Happy Veteran's Day! See you at 8am, 4pm, or 5pm today... (only classes offered!)

Warm Up:
Run 800m
2 Rounds 
10 Air Squats 
15 Sit Ups 
10 Leg Swings (each leg)


Partner STYLE!! Let's have some fun today!
"The Seven"

Seven rounds or 30 min time cap!
7 Handstand push-ups
7 Thrusters (135/95#)
7 Knees to elbows
7 Deadlifts (245/185#)
7 Burpees
7 Kettlebell swings (70/44#)
7 Pull-ups

**One partner jogs 400m, while partner 2 works thru the round, switch when partner 1 gets back! 30 Min time cap!
**Running Club meeting 7am tomorrow, 3 mile jog scheduled! (if you want to go farther, totally fine:) Then CrossFit Workout 8am! 

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