Tuesday, October 7, 2014

WOD - WEDNESDAY, OCTOBER 8TH 2014

* HAPPY BDAY BIG JOHN HEITNER!!!

** PARENTS PLEASE FILL OUT AS WE ARE LOOKING FOR SOME INPUT INTO OUR CF KIDS PROGRAM AND NEED YOUR OPINIONS!


BARBELLS FOR BOOBS COMING UP THIS WEEKEND - 10AM AT CROSSFIT FBF! THERE WILL BE FOOD, DRINK DEALS AND A LOT OF AWESOME PEOPLE. 


THE MAN!!! SLICK RICK


WARM-UP
250M ROW
200M RUN
10 PUSHUPS
2 SETS OF 1 MIN ON 1 MIN OFF FRONT AND SIDE PLANKS
DYNAMIC STRETCHING

ENDURANCE
800M RUN X 2 - REST WHILE PARTNER RUNS - 90% EFFORT

WOD
100 CAL ROW
75 PULLUPS
50 BURPEES

RESULTS FROM 10/7/14

RESULTS FROM 10/7/14

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