Flex those guns MJ!

Our CrossFit Kids. Hide and Seek. Can you find them?

W.O.D. 12.10.09

On the Rower:
6 Rounds
90 seconds max effort
90 seconds rest

In a team of two complete:
AMRAP in 15 minutes of
10 partner assist handstands
10 leap frogs
2 wheel barrow runs
(1 "run" is the length of the gym, doors to green turf in the back)

Community Notes:
YOGA tonight with Jen Fugo $10. 6-7:30 PM.

Stay tuned for the Free January Flyer and tell your friends. We are offering alot of "FREE" workshops and classes to get you, your friends and family fit and informed in 2010. There will be 2 Free Saturday CrossFit classes in January, a Detox Workshop, Running Workshop, Gymnastic Workshop, Olympic Lifting Workshop, Nutrition 101 seminar, Shopping for whole foods field trip and Yoga, all FREE. Dates to be announced shortly.

“Success is the result of perfection, hard work, learning from failure, loyalty, and persistence.”
-Colin Powell


Anonymous said...

I won't be messing with MJ! :)

Chris P. said...

did this at Nova gym:

cash in:
50 double unders (then rope broke)
25 pullups

back squats
185#x5 (5 sets)
225#x3 (2 sets)

275#x5 (not touch and go, more like stand up and reset)
315#x1 (3 sets)

cash out:
15 bar muscle ups