08/21/2013

Announcements

**Do you know anyone racing the Lake St Louis Triathlon next Saturday (8/24)? Interested in supporting them?

You are invited to Trenches to cheer on the triathletes!
Part of the bike course will be right in front of us (on Orf Road)

Join us for the WOD outside in the front parking lot! (please park in the back)

Since the triathlon starts early in the am, we will start an hour earlier this Saturday only! (8am)**

Main – CrossFit

View Public Whiteboard

Gymnastics

10-15 Minutes kipping technique
(Choose an exercise that you consider your kipping technique a weakness.)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min. AMRAP:

30 Double unders
200 Meter run
15 Ring dips

Midline

3 Minutes of max hollow rocks or plank holds

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