Weighted Pull ups
3-2-2-1-1-1
Weighted dips
3-3-3
WOD:
:10 AMRAP
10 Med ball clean-wall ball 20/14
100m Farmers walk 55/35
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December 21, 2011
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Getting Started
New athletes at CrossFit Flood are required to participate in Intro Sessions to learn the philosophy and core movements of CrossFit. We typically do these over Five 1 hour sessions.
Intro Sessions are $200
Email CrossFitFlood@yahoo.com to schedule yours today!
Upcoming Events
Free Saturday WODs
Every Saturday starting at 9am
If you want to try out CrossFit, or just come and see a workout, this is a great opportunity and we would love to have you. You do not need to be a member or RSVP, just show up ready to sweat.
GYM WILL BE CLOSED ON JULY 14, 2012
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