January 9 2013

We still have some shirts that haven’t been picked up so if you ordered one, please retrieve it…

A1. Squats

Beginner: Back squats 3×5

Int: Front Squats 3×3

A2.Strict Ring dips x5 between sets

B. Courtesy CFHQ

400 meter run

50 air squats

x4 rounds for time

15 minute time cap

Set your Goals for 2014:


  • Paddy — January 9, 2014

    60kg FS for 3 x reps
    13:57 on WOD
    My goal? Look like Annie Thorrisdoter or however you spell her last name.

  • Seamus — January 9, 2014

    11:41…. legs were gone

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