Happy Birthday Andrew Dunlap
There will be WOD’s at both the North and South gyms tomorrow morning at 7:30 am.
Best of Luck to all who are competing this weekend!!
Doug, Daryl, Melissa, Kendl, Paul, Jerry, Steph, Angie, Camile and Ashley will all be competing down at Bad Medicine at Brickwall CrossFit.
Ronnie and Tam will be competing at the Fire and Ice event at Crossfit Hyperion.
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike