August 31, 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 Today!  Any newbie can come workout at any class 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 Day“Double Triple”

For time:
50 box jumps, 24 ”
400m run
30 toes to bar
30 burpees
40 push press, 75/53lbs
50 situps
50 lunges
40 calorie row
30 wallballs, 20/14lbs
30 sumo deadlift high pulls, 75/53lbs
40 ball slams, 30/20lbs
50 double unders


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