“Late Nights With Mandy” will begin this coming Tuesday.  This special event will be on Tuesdays and Thursdays at 7pm.  There will no longer be evening basics, so this will be a dedicated CrossFit class.  Our hope is this will help break up the Monday and Wednesday 6:30pm class a bit and give those of you who work far away a better chance of making it to class.  Enjoy!

Friday’s WOD:

Strength: DB Row 5sets 8-12reps  (pick a weight that causes near muscle failure at 8-12reps)

Conditioning:

5 Rounds

Ring Rows 6

Burpees 9

Wall Balls 12  (w:14lbs, m:20lbs)

cash out: ring push ups 10-25reps according to your abilities.

 

 

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