Saturday 7.9.2016

*Today (Saturday 7/9), our very own Susan Ely will be competing at the Master's Throwdown at Ocean State CrossFit, starting at 9am.  If you are in the area, come out and show her your support!

"FITNESS" & "PERFORMANCE"

In teams of two, complete:100 Shoulder to Overhead (115/75 lb)300 Meter Farmer’s Carry (heavy, swap weights as often as needed)100 Wall Balls300 Meter Farmer’s Carry100 Calorie Bike, Row, or Ski300 Meter Farmer’s Carry

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Row or Ski Erg 60 seconds @90%Rest 60 secondsx5+Rest 5 minutes+Assault Bike 90 seconds @80-85%Rest 30 secondsx 5