01.18.13

Save the Date: January 26, 2012 – 08:30am – Garage Games Competition at CrossFit ASC in Freehold, NJ. There are a couple athletes from our box competing in this competition. Everyone from the box who isn’t competing, is encouraged to come out for the day and cheer on our athletes, hang out, and experience what the sport of fitness is all about. There will be vendors and food on site and those of you who are in the nutrition challenge will receive +3 bonus points for attending. Competition starts at 8:30am.

Schedule Update: Starting next week, we will be adding a 9:30am class. First 9:30 class is on Tuesday, 1/22. Those of you who liked the facebook post better show up. Just kidding, but seriously. 🙂

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Warmup: Stretch/hip mobility

WOD: For time:

  • 40 air squats
  • 40 situps
  • 20 pull ups
  • 40 air squats
  • 30 situps
  • 15 pull ups
  • 40 air squats
  • 20 situps
  • 10 pull ups
  • 40 air squats
  • 10 situps
  • 5 pull ups

Finisher: 3×15 GHD hip extensions