Spit Fire CrossFit JBB: 15 July 2011

21 Pull ups/21 Push ups
400 Meter Run
21 Pull ups/21 Push ups
400 Meter Run
21 Pull ups/21 Push ups
200 Meter Run
100 Sit ups

Strength Day:

Bench Press 10-10-5-3-2-2

What it means:

WOD: "Workout Of the Day". These are updated directly from the CrossFit website with a 3-day delay. This is due to CrossFit classes offered at our H6 Fitness Center everyday. The CrossFit website shows rest days that our classes do not reflect.

SpitFire Endurance: For CrossFit individuals who wish to get even more out of their CrossFit workout. Give Max Effort. Enjoy.

PTL WOD: For PTL's to have a guide for there PT sessions while working in large groups with little to no equipment needed, while still operating under the fundamentals of functional fitness.

15 July 2011

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