Here's to a speedy entry into your next year of excellent fitness! Happy birthday fellas!
Brian H., Jake B. (aka Strong Jake:-) and Frank show us how to row. Brian H. clearly spent his summer outside...probably along a river with a fly rod in his hand.
Have you been enjoying the "Who Programmed This" contest? It ends on Saturday. We've heard from a few of you that you'd like it to continue. We will certainly bring the contest back again soon.
Do you have a friend or family member you'd like to introduce to CrossFit? Bring them to our Guest Days next Thursday, Friday and Saturday. We have special partner workouts planned. You can bet we will play Bird in a Perch!
If your guest enrolls in Foundations, you get a 5% discount on your next month's membership. If your guest becomes a member, you get a 10% discount off your next month's membership.
As many rounds and reps as possible 15 min of:
20 Calorie row
20 Air squats
Who programmed this workout? Post your guess to comments.
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Record your WOD on Beyond the Whiteboard.
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