Warm-up
Run 800m
3 rounds of 10 each
Push-ups
Pull-ups
Wall-balls
Work-out
AMRAP 8
5 Power Cleans #65/#95
7 Front Squat
9 Push-Jerks
Rest 2 minutes
AMRAP 8
9 KB Swings
12 Squats
15 Sit-ups
What is CrossFit?
- CFNL member testimonials
CFNL members share their experience! - Welcome to CrossFit: Forging Elite Fitness
Main CrossFit web site - CrossFit Radio
Free information resource - Foundations - CrossFit Journal
Article on CrossFit objectives and philosophy
Resources
Announcements
- Updated ScheduleCheck out our updated schedule flyer under Class Schedule.
CF Certifications in our Area
- CrossFit Olympic Lifting CertificationMarch 20th - 21st Rainier CrossFit Puyallup, WA
Friends of CrossFit No Limits
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- CrossFit Olympia
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- Bulldog Bootcamp & CrossFit -- Fitness & Sports Conditioning CrossFit Boot Camp Fitness - HOME
CrossFit: Main Site WOD's
Operation Phoenix
« November Evening Classes | Main | Sunday Team Workout »
10/31/2009
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