Tuesday Sept 15, 2015


On Wednesday September 23, 2015 at 7:30pm – Learn to eat great tasting food until your satisfied and still achieve your goals of looking and feeling great!
The Whole Foods-Balanced DIET will improve your performance and long-term health!

Attend this 1-hour workshop to learn how to adopt the Whole Foods-Balanced DIET for your life. CrossFit Division Staff will be discussing how to practically implement the Whole Foods into your lifestyle.
All workshops at CFD are OPEN to everyone! An outline with diet materials and links for additional study will be provided.

Contact Sharon with any questions: crossfitdivisioninfo@gmail.com

Part 1.  Spend 15 Minutes working on a GYMNASTIC Goat of yours

Part 2. AMRAP in 20 Minutes of “FUN”
Teams of 2- 3
50m- Heavy Prowler Pushes/Pulls

*Adding load each time
Rest as needed

Part 3. OTM for 14 Minutes
Odd Mins: 40 seconds Row/AirDyne or SkiErg
Even Mins: 40 seconds of work with your GYMNASTIC Goat that you chose in part 1.

Box Brief:
Thursday Sept 17, 2015- Ride for the Cure Awareness 4:30pm- 6:30pm

Thursday Sept 17, 2015- Bring a Friend Day, 5:30pm class


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