Friday, 20 September 2013

Announcement:  I apologize for the late post!  Due to the modified schedule and early start time tomorrow, there will NOT be an organized class in the morning.  You are still welcome to meet other CrossFitters at the gym, but there is no expectation to meet as a large group.  Please do the workout on your own sometime today as your schedule allows.

On-Ramp is also canceled today due to the modified schedule.  We will condense the material into 9 sessions to make sure the course is still completed by next Friday.

WOD:  3 Rounds for Time of:
21 Knees to elbows
21 Kettlebell swing (53/35) - use dumbbells or go down to Functional Fitness room to use Kettlebells
21 Push-ups
3 Rope climb ascents
21 Box jumps (20" box)
21 Back extensions (or Supermans)
21 Walking lunges (per leg)

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