Saturday April 23rd – BRING A FRIEND to Crossfit day!

Saturday – April 30th – COMPETITION!!! guess who’s in town?  Andre is! Have you signed up yet?

We have 10 people interested in the Dragon boating!  We need 12 more!

Here it is!  So this is a nice easy wod that everyone can do.  there are 4 qualifiers that we will do over the weekend.  Ok, that’s a bit of a lie, we are not doing the 1 rep Max DL – if you do wish to do it, the time is Saturday at 10 am….


21-15-9 reps for time of:
Row for calories

Men use 95 lb.
Women use 65 lb.

Men use 75 lb.

Women use 55 lb.

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