Tuesday, February 23, 2010

WOD for Wednesday February 24

Part 1 Turkish Get ups with Dumbells or kettlebells 3x8 (L/R) rest 90 seconds after each set go up in weight each set Part 2 MetCon 21-18-15-12-9-6-3 Sumo Deadlift High Pull 75/55 push press 75/55

Announcements!

Have a hard time getting up for the WOD on Saturday morning? Having breakfast at noon, not meeting your friends until later? How about Saturday evening CrossFit? Starting Saturday, February 28th, we will have class at 5:00 or 6:00 PM, talk to James or Margaret to help decide on the right time. Bring a friend to TwinFreaks CrossFit! For two Wednesdays in March we will be having bring a friend day. On Wednesday March 3rd and Wednesday March 17th bring a friend to the WOD that you normally attend to introduce them to CrossFit. Let Margaret or James know in advance when you intend to bring a friend and to which class so we can plan.

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