Movie night (This Sunday!)!  Who’s in?

CrossFit RTP Holiday Party!  Mark your calendars for 12/14!

 

Who wants some awesome shorts?

 

MEMBERS: We now no longer require a login to comment on the blog, but for those of you who still want to login, just go to the “members” menu to “Comments login”!

 

Also – anyone interested in trying out a Paleo food delivery service at the box?  Post interest to comments!

 

WOD 11 21 13

A. EMOM for 14 min:

Even min : 4 Push Presses (heavy but manageable).  Add weight to bar as comfort level increases.

Odd min: 4 Weighted Pullups or Chinup Negatives.

B. 4 Rounds for max reps:

20 sec ME Over-abmat burpees

40 sec rest

20 sec ME Thrusters (95/65)

40 sec rest

20 sec ME Situps

40 sec rest

Post times, loads, and comments.

 
11 21 13
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2 thoughts on “11 21 13

  • 11 20 2013 at 9:48 pm
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    If there is enough interest, we could get meals delivered to the gym for everyone to pickup!

    • 11 21 2013 at 11:08 am
      Permalink

      I am interested in this service…

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