Strength

Every 2 minutes for 10 minutes (6 sets)

2 Power Snatch *As Heavy As Possible

Wod

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

runningwodflyer

Click here to reserve your spot for the Rich Airey running clinic at CFSB!

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Random Good Links!

Programs for the Pull Up Deficient – T-nation

Shoes Shoes Swim – Brian Mackenzie 

A discussion on Crossfit, Running and being a masters athlete – Inside the Box

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