January 2, 2014

Happy Birthday Alexis C, Ashley G, Justin H, and Emily M!


Rest Day

CrossFit 101
WOD: 3 Rounds for Time
Row 500m
15 Over the Rower Burpees
*Post Total Time

CrossFit Prep
Lifts Learned: Cleans and Snatches

CrossFit Endurance
WOD: For Time
Advanced/6 x 800m Run
Beginners/4 x 800m Run
*1:1 Rest