HAPPY FRIDAY!
7pm tonight BARBELLS FOR BOOBS at CFU if you plan on doing the WOD for this cause please click on the link and give a small donation.
There is also an event going on for Hampton Roads at CrossFit TakeOver in Virginia Beach on Saturday morning at 9am. We highly encourage all of our members to choose one of these events!
Here is the link to donate to CTO if you are heading their way!
Beginner WOD/FREE INTRO WOD 10am Saturday
Coach Andie ending the week with a little chipper.....
For time:
400 m run
40 KBS as heavy as possible
30 Double Unders
20 squat clean DB thrusters as heavy as possible
10 ring dips
200 m sprint
40 KBS as heavy as possible
30 Double Unders
20 squat clean DB thrusters as heavy as possible
10 ring dips
200 m sprint
Cash Out
40 Slam Balls
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