Bring a buddy!  Today (Saturday) all classes are going to be free for anyone to come to!  This would be a great opportunity to bring someone (a family member?  A friend?  Coworker?) who has been curious about what we do!  No experience required!


This weekend, our own Misty, Dallas, and Kim will be competing at the Carolina Capitol City Clash in Raleigh CrossFit.  Misty and Dallas will be competing as a team on Sunday.  Kim will be competing as an individual on Saturday and then on Sunday as part of a team.  Let’s go out and support them on game day!


WOD 06 22 13

A. EMOM (10 min): 1 Skin the cat.  Adv: 2 MU or 2 MU transitions

B. For time (In teams of 2, 1 person W@AT) [T25/C35]:

Run 400m (team)

5 Tire Flips (team)

10 Burpees

20 OH Walking Lunge (35/25)

30 Wallballs

40 KB Swings (53/35)

50 Squats

60 Burpees

70 OH Walking Lunge (35/25)

80 Wallballs

90 KB Swings (53/35)

100 Squats

5 Tire Flips (team)

Run 400m (team)

Post times, loads, and comments.

Jen Kris Wallball

06 22 13
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One thought on “06 22 13

  • 06 22 2013 at 3:04 pm

    Update from Carolina clash: Kim currently sits in 1st after 3 events!

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