8/6/13 – No Parking Available for Open Gym This Friday

METCON – 31 Heroes WOD

31 min AMRAP – w/ a partner

Run 400m w/ Med Ball (20/14)

8 CTB Pullups

6 Front Rack Lunges (135/95) each leg

11 Box Jumps (24/20)

RANT

The first preseason game of the season is this Friday evening, hence there will be no parking available for anyone coming in for Open Gym.  Please plan accordingly (aka…run/bike to the gym).

CrossFit Performance/Fundamentals

METCON – 31 Heroes WOD

31 min AMRAP – w/ a partner

Run 400m w/ Med Ball (20/14)

8 CTB Pullups

6 Front Rack Lunges (135/95) each leg

11 Box Jumps (24/20)

*One partner is performing the 4oom run while the other partner is completing as many rounds as possible of the prescribed work load.  Once partner 1 comes back in from the run, he or she picks up where partner two left off.  Continue this for 31 minutes.