Sign up now for the CF Running Certification at NWCrossFit on July 18th and 19th. Click here for more information http://www.nwcrossfit.com/2009/06/crossfit-running-certification/
Nutrition Lecture and body composition challenge tonight at 5:30
CrossFit: 800 meter sprints for time. 2:00 minutes rest between sprints. Slowest run counts.
Level-1: Four rounds for time. Log each run time.
Elements: Three rounds.
CrossFit Kids: Distance sprints for time. Log time for each run. 2:00 rest.
Super Frogs: Four 800 sprints for time.
Leap Frogs: Three 800 sprints.
Tree Frogs: Three 400 sprints.
Tadpoles: Three 200 sprints.
Strength:Three rounds of max rep handstand push-ups. Head to ground.
How did you spend your 4th of July? Send in some pictures of your day. Here is Alexis warming up after the morning swim. The water was a toasty warm 65 degrees.
