Friday @ Noon…

What did you do today for lunch? Eat a burger? Have a glass of wine? Nothing? Maybe all three. Not this team of 9 CrossFitter’s who attacked… 
#84 “KELLY”
400 Meter Run
30 Box Jump’s
30 Wall Ball’s
5X For time
Great job TEAM C~F~S. What a perfect way to kick off the weekend with a killer W.O.D.

#82

Warm Up
5 Rounds of:
200 Meter Run
Max Rep Push Up
Add total number of push ups from each round

Work
15x Pull Ups
10x Over Head Walking Lunges
15x O.H. Squats
Crab Crawl

Cool Down
Total number of added push ups from warm up

#81 Squat day

25X air squat, air squat to calv raise, overhead squat, back squat
3X60 seconds squat hold
4×25 sumo dead lift high pull
Run 400 meters
SQUAT X 20,18,15,12,9,5,5,5,5 + load

#81 Squat day

25X air squat, air squat to calv raise, overhead squat, back squat
3X60 seconds squat hold
4×25 sumo dead lift high pull
Run 400 meters
SQUAT X 20,18,15,12,9,5,5,5,5 + load

#80 Luke Who?

This W.O.D was named and created by Coach Bryon Maxwell. Bryon is a Level 1 CrossFit Coach and will be teaching Monday night’s @ 5pm. Please be sure to introduce yourself and give him a hard time about what time the 5pm class starts…

Row 500 meters
21 Push press
Row 500
18 Push press
Row 500
15 Push press
Row 500
12 Push press
1X For time

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