Workout of the Day, Thursday, October 4, 2012


Burgener Warm-up

4 x 4 Snatch Pulls



Complete 4 Rounds of:

400 m Run

20 KBS (53/35)

20 Wall Ball

15 yds Handstand Walks

*scaled options: 10 second handstand holds, 10 hand to hand handstand, or handstand shoulder touches



100 Seated Twists


**Come join us Saturday for the celebration of our new location! The evening will include, but not limited to the following…

  • 3pm – Pre-Celebration WOD
  • Challenges – for those that participate, you’ll be entered in a raffle
    To give you a feel for one of the challenges: find your max weight in stones over yoke followed by max reps at that weight
  • A mouth-watering BBQ by our own Tim Botonis
  • Post BBQ night out! Please reserve your spot on the bus (located in the Special Events tab). The fee for this portion is only $20!

In addition to a great evening, we’ll also be offering a One Day Sale (redeemable on Saturday). Sign up for six months to receive 10 days FREE, plus a one month FREE CrossFit membership. That’s essentially a month and a half included, FOR FREE, in addition to your six month membership.


Also, if you haven’t submitted your resting heart rate, please do so before Saturday for your chance to win a $25 gift card to Starbucks.


This entry was posted in WOD.