July 14, 2012

Our next round of elements sessions begin July 31. By demand we will run a 5:45am, 9:15am and a 5:30pm Tuesday and Thursday, with all groups meeting on Saturday at 9am. Six sessions over two weeks to get you ready to join the open classes. Contact us here for more info or come to a free Saturday trial first, bookings are essential.

Awesome effort on a monster WOD this morning!!

WOD

“Run Like Hell” Courtesy CrossFit Rockland (Orangeburg NY)

1600 meter run (1 Mile)

150 double-unders (sub tuck jumps)

50 burpees

800 meter run

100 double-unders

35 burpees

400 meter run

50 double-unders

20 burpees

For time, *40 minute time cap



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