11/26/14 – “Dirty Thirty” for Ms. Laura Duke


Member Laura Duke turns 30 on Thursday!  And since none of us will be at the gym to help her celebrate on Thursday we are going to do so all day on Wednesday.  Laura has been an incredibly consistent member of CFSE for 2 years now, so to say happy birthday we are all going to do a “Dirty Thirty” wod created by the woman herself!

Also, we will not be divided as Performance/Fundamentals tomorrow, but any fundamental athletes will receive the modifications necessary!

CrossFit Performance/Fundamentals

Laura’s Dirty Thirty

2 Rounds for Time

1 mile run

30 Thrusters (95/65)

30 Pullups

30 Burpees

-22 minute cap-