Todays WOD

Strength and conditioning

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Deadlift 4×10

Bent over rows 4×10

Hamstrings

Good mornings 4×15

Lying leg curls 4×15

Biceps

DB curls 4×10

DB Hammer curls 4×10

Crossfit

4 rounds

100 yrds Farmers walk 70#/ 45#

100 yrd sprint

Rest 120 seconds between rounds

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UPCOMING EVENTS

January 5th, 2015, 12 Week Challenge: Ready to start the New Year with a new focus on Nutrition & Fitness? Join the CFI5 12 Wk. Challenge. The Challenge starts Monday, January 5th, 2015. It takes 4 weeks for you to notice changes, 8 weeks for your friends and family to notice and 12 weeks for the world to notice. Give us 12 weeks and we'll give you a Brand New YOU!!! See Coach Tai for further details on the challenge and the fitness and nutrition plan that it includes.

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