Wednesday, 12 SEPTEMBER 2012

Once again today there is a modified schedule, so class starts at 0630. As a result, no morning crew.  That being said, no excuses for skipping out!  Get in there later in the day and get after it!

Reminder - continue to recruit fire breathers for the CrossFit competition team to take on Air Force!  Spread the word, bring the best, & dominate the Zoomies on our home turf!

5 rounds for time
5 x ground to overhead (115/75)
10 x knees to elbows
15 x hand release push-ups
20 x air squats
Run 400 meters (Comm's Loop)

Post time to comments.


Matt said...


It has been a while since we have done a grinder (long WOD).

As Rx'd: 24:50

Adam said...

That was a tough one! I really missed the morning crew, but glad I saw Matt and Chelley getting after it!

24:53 as rx'd.

jswobe said...


That was tough...I think mostly b/c it was just that: a grinder.