Tuesday 7/11/15 - Buy In & Cash Out

Box Briefs:

THIS WEEK: 50% Off all Apparel and Wrist Wraps in the CFF Store

The 6:00am Wednesday Level 1 Fitness class has been cancelled until further notice.

Thursday 7/13 - Dustin McWilliams #RoadtotheGames - 5:30pm @ CrossFit Tundra

Saturday 7/29 - Girls Gone Rx @ CrossFit Fargo 9am-3pm (Click the link to register your team, or email jessica@crossfitfargo.com if you can help judge teams!)

MAIN WOD

W: 6 sets:

:30 DU/TU Practice

:30 Rest

M-1: EMOM 14:

A) Goat 1 (ex: 5 OHS or 5 Pull ups)

B) Goat 2 (ex: 5 Shoulder Press)

M-2: For Time:

150 Double Unders

-then-

3 Rounds:

10 Strict Handstand Pushups

15 Toes-to-Bar

-then-

150 Double Unders

TIMECAP: 18:00

L2:

50 DU

-then-

3 Rounds:

10 Mod HSPU

15 Knee Raises

-then-

50 DU

L1:

150

Singles

-then-

10 Push ups or Box HSPU

15 Rower Sit ups

-then-

150 SU

FITNESS CLASS

W: 6 sets:

:30 Jump Rope

:30 Rest

F-1: EMOM 14:00

a) 5 OHS

b) 7 Med Ball Sit ups

F-2: For Time:

150 Single Unders/40 DU

-then-

3 Rounds:

10 Pushups

15 Toes to Rings or Knee Raises or Rower Sit ups

-then-

150 Singles Unders/40 DU

TIMECAP: 15:00