Friday -December 11th, 2009

Because I CAN!
Here is Tyler being Tarzan…look at how focused he is!
Special welcome to Shay, Lindsey, Tyler, Joseph, & Graycen
who all joined us this week for their time in our
kids classes. Thanks for coming, we enjoyed having you out!
AMRAP in 20 min.:


5 Pull-ups
10 Push-ups

15 Squats
Endurance workout…

3+ Hours After Mission CrossFit WOD or CrossFit Main Site WOD

Choose ONE of the following sports:

Swim, Bike, Run, C2

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min. recoveries… NO PENALTIES.

Bike: 8 x 1k all out sprints w/ 2 min. recoveries… NO PENALTIES.

Run: 10 x 100m all out sprints with 90 sec. recoveries… NO PENALTIES.

C2: 10 x 125m all out sprints w/ 1 min. recoveries… NO PENALTIES.

Don’t Stop Here

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