BRING A FRIEND DAY!
Warm-up:
5 Minutes of instructor led group stretching followed by agility drills
3 Rounds:
4 Ring rows
4 Tuck jumps
10 Walking lunges
Workout:
“Friend’s WOD”
10 Minute AMRAP
5 Push ups
10 Sit ups
15 Step ups
“CFHSV Member WOD”
10 Minute AMRAP
“Cindy”
5 Pull ups
10 Push ups
15 Air squats
“Killing the Fat Man: Episode 6” with Gary Roberts, freeย CrossFit Journalvideo [wmv] [mov] [HD mov]
BEING A FRIEND!!!!!!! ๐
VOD:
Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be known to God. Philippians 4:6
AM Brick:
MTB on Mt Sano (L2/3/3.5)
0:59:20, 11.41 miles, Avg 11.5mph, HR Avg 159
RUN: TRAILS OFF THE BIKE (L2/3)
2.5 miles, 7:32/mi pace, HR Avg 153
Half a Cindy was just about right today people! ๐
PM: ROAD RIDE (L2/3)
Easy Aerobic Ride 20 mile loop
20.41 miles, 1:08:01, Avg 18mph, HR Avg 147, Max 161