Tuesday 10.29.13

Oct 29th, 2013

Category: CrossFit CDR

Tuesday 10.29.13

Pumpkin Carving Contest!

timthumb

Don’t forget to bring in your most creatively carved pumpkin by this Wednesday (10/30) to be entered into this year’s pumpkin carving contest! Winner will receive a ONE MONTH MEMBERSHIP!!! 

Workout of the Day

Warm up: Double-under practice & band work

Skill: Pull-up/dip complex

WOD: 21-15-9

  • Kettlebell thruster (53#/35#)
  • Pull-ups

5 rounds not for time….

  • 15 Toes-to-bar or GHD
  • 15 Back extension

Sign up for class here

 

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