Forgiveness is a virtue of the brave.”—Indira Gandhi

Now that the Crossfit Games are complete, we have a year to get out team together and get ready to compete.  It was a great competition.  Even more of a spectator sport than most thought.  Let’s keep working hard.  All clients will need to complete 3 Foundations classes in the month after they have signed up.  There will be a Foundations 1 class on Monday, July 26.  There will be a Foundations 2 class on Wednesday, July 28, and there will be a Foundations 3 class on Friday, July 28.  The purpose is to teach you the following:
*what is Crossfit all about
*specific gym procedures
*the foundamental exercises
*nutrition planning and tracking
*workout planning and tracking

WOD

20 Double Unders
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30-20″ 26# Bulgarian Bag Box Jumps
30 Toes-to-Bar
3-15′ Rope Climbs
30 Calorie Row
30-40#/30# Ball Slams
30-95#/65# Ground to Overhead
30 Burpee Pull-ups
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20 Ab Rollouts (work from knee position to tripod position)

Post your results to your workout log.

Filed under: WOD