January 3rd, 2014

Watch your email before coming to the gym in the morning – if it’s as nasty overnight as they are calling for we might need to cancel the 6am in the name of safety.
This workout is inspired by one that Dave Norfolk sent me;  I changed it up a bit to make it fit better for our class.  Everyone feel free to send in any workouts you have heard of that sound awesome, or even try your hand at making one up – it’s a boatload of fun!
Work Capacity:
21-15-9 for time of the following triplet:
– Back Squat, 205/145 lbs
– Ring Dip
– Double-Under
Check out this CrossFit “Best of 2013” movie!

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