You cannot hope to build a better world

without improving individuals.”?

– Marie Curie, Polish-French physicist (1867-1934)

The byproduct of CrossFit…”twitterpation”!
Mission CrossFit…strengthening relationships;-)

WOD…

“Nancy”

5 Rounds

Run 400 Meters

15 Overhead Squats (95/65)


Post time and weight to comments.


Endurance WOD…

TEMPO 85-95%

3+ hour Before Misison CrossFit WOD or CrossFit Main Site WOD

Choose ONE Of The Following Sports

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m