August 29, 2011

This Saturday Sept 3rd we will be hosting the 31 Heroes Wod!

It’s that time of the month again! â€Puke with a Pal†starts this week on Wed, Thurs, and Fri any newbie can come workout at any time for free! Bring your best friend, bring your worst enemy, bring your neighbor, or bring your grandma! Anyone and everyone is welcome to hit up the WODS! Share a special moment by being responsible for someone’s very first crossfit experience. Just make sure you are willing to hold the bucket for them and drive them home…

Work Out of the DaySquat Clean 1-1-1-1-1-1-1then,“Push Squat”

For time:
50 pushups
50 squats
40 pushups
40 squats
30 pushups
30 squats
20 pushups
20 squats
10 pushups
10 squats



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