6/13/14

SKILL:
Kettle Bell Swings
10-10-10-10-10
(try to increase from your normal weight)
WOD:
“Lumberjack 20”
20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 C2B Pull-Ups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30)
Run 400m
 
Tomorrow, the 14th, we will be having a CrossFit Ladies Night at CFB from 6:00 to 9:00! Wear your cutest workout clothes, bring a paleo snack, and get ready for a fun time!  We will play games, eat, and get to know each other better.  Afterward, we’ll give everyone some time to get ready, and then we’ll meet back up at Madison’s at 10:30.  So if you can’t make it to the gym, you can still join the party!  It is lead by all of the female coaches at CFMC and CFB, Kara, Allie, Elyse, and Erica, so you’ll definitely see a familiar face