Partner WOD:

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200 Double Unders
400m Med Ball Run (20/14)
50 Burpee Box Jump Overs (24/20)
200m Sledgehammer Run
100 Sledgehammer Strikes
200m Sledgehammer Run
50 Burpee Box Jump Overs (24/20)
400m Med Ball Run (20/14)
200 Double Unders

CONDITIONING WOD:
5 Rounds
1 Min KB Swings
1 Min Reverse Lunge Steps
1 Min Calorie Bike
1 Min Rest


Today is Bring a Buddy Day!!!!

Have a friend who has been wanting to try out CrossFit?  Bring him/her to any one of our regularly scheduled CrossFit classes to try one on the house!  

Partner WOD Wednesdays are alway more fun with a Buddy 😉


For anyone who is interested, there is a Beer Mile this Saturday at Catawba Brewing from 10:30 -12

for more info and to purchase tix, click here