010412

WOD
800 M Run
then
4 Rounds for time:
15 Russian Twists
12 SDHP (KB)
9 Toes to Bar
then 
800 M

People new to CCCF run 400M and 3 rounds.

Cash-out: 3 Plank Holds for 1 minute (Front and each side)

Coach Joe demonstrating the Russian Twists


The New Year looks bright at Carson City CrossFit with the first week of January 2012 free, invite your friends and family.
One month of Elements with nutrition plan for $100 starting January 9. Email Jill@carsoncitycrossfit.com to save your spot today.

by on 1/03/2012

2 comments:

  1. GrahamJanuary 3, 2012 at 7:03 PM

    Heck yes! Coaching in the AM, but may show to the evening class with Kay. She said she misses the box and the people in it, except Fischer. Something about smelling bad, I don't know.

    ReplyDelete
  2. JillJanuary 3, 2012 at 7:17 PM

    Heck yes, bring her in... We miss her too.

    ReplyDelete

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