Tuesday – March 16th, 2010

Well done is better than well said.

– Benjamin Franklin

I love school jog-a-thons…
What a great event for the kids!


21-15-9 reps of:
Overhead squat

Post time & weight to comments.

Endurance WOD…


3+ Hours After Mission CrossFit WOD

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

8x 2min On, 1 min Off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul. 3min Isometric bottom of squat hold.

Don’t Stop Here

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