WOD

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
These are pictures from the 4th annual F.O.P, 5K foot pursuit.

Today is Greg’s birthday make sure you wish him a Happy Birthday.

Happy Birthday Greg!!
How to start CrossFit:  First step is to come in for an intro session. The intro session is free and lasts about an hour. It starts off with a brief introduction of what CrossFit is all about, how it works, and what we are trying to accomplish.  Then we  do a basic fitness evaluation where we  look at your physical abilities  and finally we run you through a basic workout to give you a taste of what CrossFit is all about.  call or e-mail  us for your free introduction session

11 thoughts on “WOD

  • These pics are from this weekend’s 5k pursuit run in Independance. We had a great time. Hope to be back there next year with an even bigger crowd!

  • “Nancy”

    Five rounds for time of:
    400 meter run
    65 pound Overhead squat, 15 reps

    time 18:08
    Not happy that i had to scale this one.
    I think that I have been taking to much time off lately.

  • Nancy

    Five rounds for time of:
    400 meter run
    95 pound Overhead squat, 15 reps

    Time 14:59

    It was good to be back with the guys at 6am class!!! Good work today guys!!!!!! 🙂

  • Good Job Girls and Guys!!!

    Happy Birthday to you Greg…. The Girls @ 5:30 did your Birthday Burpees so Don’t worry about those.

  • Thanks girls for covering the Birthday Burpees for me . . . I’ll get them next year. Now that’s a commitment.

  • Happy Birthday Greg!!

    We were rained out for the run, so we did:

    75 OHS for time started at 45lb had to drop to 35 lb.
    I forgot what my time was ..

    And! I did my FIRST non-band assisted KIPPING PULL-UP!!!!!!!!

  • A day late, but Happy Birthday Greg!!

    “Nancy”

    Five rounds for time of:
    400 meter run
    65 pound Overhead squat, 15 reps (as Rx’d)

    time:18:06

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