Monday September 24, 2012

Sunday is the official kick off for the Burpee challenge. 1 Burpee for every one. 2 on Monday. The Monday CrossFit workout will be at Willow Creek Park at Quebec and County Line. Please meet in the parking lot near the ball fields.

The Monday Oly class will be in the gym.

WOD Run warm up 5-10 min easy + 30 sec run @ 90% each run should be about the same distance 30 sec walk brisk x 10 (rest 3 min) 30 sec run @ 90% each run should be about the same distance 30 sec light jog x 10 (rest 3 min) 30 sec run @ 90% each run should be about the same distance 30 sec run @ 50% aer x 10 + 10 min brisk walk long stride cool down

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