I am thankful

Thursday November 22,2012 8 AM ONLY. BE ON TImE! We are starting right at 8.



For time: Run 2 miles Rest 2 minutes 135/95 pound Squat clean, 20 reps 20 Box jump, 24" box 20 Walking lunge steps with 45lb plate held overhead 20 Box jump, 24" box 135/95 pound Squat clean, 20 reps Rest 2 minutes Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

WOD Demo with CrossFit 801 - video [wmv] [mov]

MODIFICATIONS: A- Teams- 2,3,4 people share the load. no one works at the same time. except on the run or row. B- Half- Cut the load in half C- 800 m run, 1/2 the work, 800 m run


Thanks CFL for making this place an amazing gym. It's the people inside that make it. I hope that you have benefitted from the space as much as I have. For those that have been here from the beginning, a big thanks! if it wasn't for your commitment and trust in the process we may not have made it. I am looking forward to what this next year has in store. Have a great workout!