Because we love CrossFit, we are offering all of our fellow athletes the opportunity to shop on Monday and Tuesday from noon-5 both days at the sale prices—but we would love to see all of YOU again on Friday or Saturday for the Tent Sale!  ALSO, we ask for everyone who pre-shops to bring a non-perishable food donation as their contribution to our food drive! -Leigh & Meghan

How did you do your 10 seconds inverted? What's your goal for the end of the Challenge?

WOD

1. Four sets (for quality):
Dumbbell Walking Lunges x 20 steps @ 10X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

2 .Three rounds for time of:
20 Wall Ball Shots
15 Kettlebell Swings
10 Burpee Pull-Ups

Coach’s Notes: Post time completed for part 2 to comments.

WOD

1. 15 minutes of Mandatory MOBILITY

EWOD

5:30pm – Meet at the Box.

What else DON'T our ladies do at CFOIB?

Earn The Bird

In teams of four for time and reps.
WOD 1:
Row 2000m for time, only one team member rows at a time.  Each team member must row during the wod.  Record total working time.

WOD 2:
For reps and time:
4 laps of overhead walking lunges. 45/25.
While a team member completes walking lunges, the other 3 team members complete wall balls, box jumps and burpees for reps.  Each team member must complete work at each station.  Only one team member can work at a station at a time.  Score is total reps and time.

WOD 3:
10 min AMRAP
200 m sprints, only one team member can run at a time.  Team members must tag the other member before the next team member can start the run.  Score is total number of sprints completed.

Total score is WOD 1 time plus WOD 2 time, minus WOD 2 reps and WOD 3 reps.

Coach Jeff Special.

A. Take 12-15 minutes and build to a 1RM Snatch