10-29-12

GRAND OPENING PARTY THIS SATURDAY AT 10AM!  WOD's EVERY 30 MINUTES BEGINING AT 10AM.  BE SURE TO SIGN UP  FOR A HEAT BY USING THE "COMING?" TAB OR THE RSVP FEATURE.

STRENGTH:

5 sets of:

Back Squat x 5 reps

Rest 60 seconds

Dumbbell External Rotation x 10 reps

Rest 60 seconds

WOD:

Three rounds for time:

30 wall balls (20/14 lbs.)

20 Toes to Bar

If you are unsure of any of the above movements, please click on CrossFit Movements Videos for a demonstration.

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