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Cardio Buffet

By 03/09/2011No Comments

Effective Immediately:  New Hours are Monday thru Friday 6,7,8,9,10am then evening 430,530,630pm.  Friday NO 630pm class.  Saturday 9am only.  Sunday closed.

:startwod:

Warm Up

Mobility and Line Drills

Workout of the Day (WOD) (45 Minute Cap)

Run 1 Mile
Row 2000 Meters
100 Double Unders or 500 Jump Rope
Run 800 Meters
Row 1000 Meters
50 Double Unders or 250 Jump Rope
Run 400 Meters
Row 500 Meters
25 Double Unders or 125 Jump Rope
Endurance 3 + hours after CF (optional)
Run 4 x 10 min.  2 min rest between efforts.

:endwod:

Leadership Board

East Side / The Playground / Tim 33:28 , Christina 45:15

West Side / CrossFit Affliction / Charles 29:13 , Abby 36:24

Steven