Christmas Party

Friday November 30,2012 WOD:

20 min AMRAP 400 m run 7 muscle ups

*3 pullups and 3 dips per MU * Also, it will most likely be raining. Bring your rain gear and a towel. you won't melt.

Coach Mike Burgener on aggression by Again Faster Equipment - video [wmv] [mov]

"Working the Olympic Lifts at CrossFit Longevity" with John Van Every,CrossFit Journal preview video [wmv] [mov]

DECEMBER 11 CHRISTMAS PARTY 5 PM WOD and POTLUCK- come and pop in even if you have worked out in the morning.