Rest Day Closed
Open Gym Perfect Practice Makes Perfect!
ANNOUNCEMENT: the city of Indianapolis is working on the water lines in front of our building. We won’t have water in our building until 8am. If you plan on showering, using the toilet, or any thing else that requires water, please wait until 8am to attend. HERO WOD “JUSTIN”
Birthday WOD – Requested by Emilee Minks for her brother Eddie. Eddie will be 30 years old. As many reps as possible in 30 minutes of: push ups, 30 reps sit-ups, 30 reps squats, 30 reps pull-ups, 30 reps split squats, 15 reps each leg single unders, 30 reps
3 Rounds 135# Front Squat, 15 reps Walking Lunges, 35 reps Row 250m For time.
Every minute on the minute for 20 minutes of: Chest to bar pull ups, 5 reps Burpees, 5 reps Post reps to comments.
Benchmark “Isabel” 135# Snatch, 30 reps For time.
Rest Day Closed Photo: Welcome New CFDF Family Members.
Open Gym Practice those skills and drills that cause all the thrills! Rest Day
For time: Muscle ups, 30 reps. Post time to comments. video courtesy of CrossFit HQ http://library.crossfit.com/free/video/CFJ_AF_Paoli_MusUp01_ipod.mov