Thursday, October 15, 2015



Bring a friend to try out a CrossFit class today!

5 sets @ high effort:
30 sec KB Swings 53/35
30 sec Rest
30 sec KB Russian twists
30 sec Rest
30 sec No Push Up Burpees
30 sec Rest
30 Sec Row
30 sec Rest

Hoodie Design Contest!
Cooler weather is on the way and that means it's time for CFNM Hoodies! This year we are going to have a hoodie design contest. Email your best design to Amy by October 30. The winning designer will get a free hoodie!

6 comments:

  1. 282 reps using a 26lb KB

    ReplyDelete
    Replies
    1. DANG IT! LOL WOMAN! I didnt realize you did the 26#. I suck. haha. I did it with that weight too and I only got 234. haha. You are the bomb diggity!!!

      Delete
  2. 188 reps with 26# KB

    Great WOD!

    ReplyDelete
  3. 260 RX
    Thanks for the push 4:30! Evan kept me going on those No Push Up Burpees!!

    ReplyDelete