WOD & Comments
Welcome,
Here's your chance to rant, rave, or just let it all out.
Stop by for a visit at:
1451 Spahn Ave.
York, PA 17403
Hours:
M-F 6.30 am, 10am, 12pm, 6.00 pm, 7.00 pm
M,W,F 4.00 pm
Sat. 8.30 am, 9.30 am (FREE SESSION*)
Sun. Closed
* 1st time visitor only
On site WOD format:
Dynamic warm-up
Skill: trainer choice
WOD: trainer choice
Cool down: trainer choice
Friday
WOD:
5K row
simple enough right?
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7 comments:
yeah it's cake!!!
last attempt at this I posted a 18:34.
So we shall have to see.....
spt
The "High Noon" crew had a change of plans as the rope is now hung and it needed breaking in. So the WOD was as follows:
AMRAP in 15 min. of
rope climb (modified) laying down to standing to laying down, 4 climbs
65# thruster, 10 reps
We may have a celebrity among us over the holidays...Kelly Moore from HQ will be in town & hopefully will join us for the Saturday (11/29) session. Kelly is the Crossfit Specialty Cert. Liaison...pretty cool
who is that older fella, in the pic?
just kidding :)
See you tomorrow,
spt
Yea...WHO is that OLDER fella who'll beat your @ss someday??!!
You wait SPT....
I did a real man's workout - the Filthy Fifty (minus a few reps)
21:16...
See you tomorrow morning!
you forgot the first part
a real W O Man's workout out!
:) :)
spt
there's still the "Royal Flush" up for grabs...
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