take note!

Thursday March 21,2013 WOD:


Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups

CrossFit Games Open 13.3 workout instructions - [video]

Julie Foucher completes 256 reps on Workout 13.3 - [video]


Couple of things:

1. Tomorrow is last day for the kids program for this month. If you are thinking about doing the OPEN wod then try and come at 5 or 6. The wod is 12 minutes and there are only 2 14lbers and 5 20lbers. we will be doing them in heats so get there, sign in, warm up and let's get going.

2. Parents with kids- Please have your kids( including my own) put all scooters back by back door and toys back in containers. ALSO, i was moving some equipment (tires, fire hoses, etc.) and found 2 black widows creepin around. Just a warning.

3. Parents with kids- Please be aware of food in the designated kids room.

Thanks!!! see you tomorrow.