Complete for time:
A: sub 800m runs, use bands. B: use bands, C:No bands E: Chest to Bar pull ups + 20 lb. weighted dips!
This was a tough cardio workout and we put a max of 35:00 on the WOD in the interest of human decency. New folks Liz and Jerry tried out Crossfit Salem for the first time and got a taste of CFS (hope they come back)! Overall, another great day, lots of people took one more important step towards being healthier than yesterday! See ya soon-
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
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