WOD 11/01/13

It’s Freebie Friday!   All classes today are free to the public to come in and try a CrossFit WOD.  If you have been considering it, or just curious, today’s the day for you.  We can’t wait to meet you! (And if you can’t make it in today, don’t worry, we have our regular, free trial class tomorrow, and every Saturday, at 11:00 am.)

Skill: Double under practice

WOD: As Many Rounds As Possible in 15 minutes of:
100 meter run
25 double unders OR 75 single unders

MWOD: Calf/Achilles work with roller, barbell, Floss Band etc, then stretch 2 min each side.

The lunch crew working on the Zombies and Defenders Halloween WOD yesterday.

 
Chris and Ellesse on tire flips.  Ellesse is the co-owner of CrossFit Unitas near Phoenix and was visiting us yesterday.  Welcome Ellesse!

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