CFNS will now offer an open class Monday – Friday at 5:30pm. The “Starting CrossFit” classes will continue at the regularly scheduled time with no changes.

7 Rounds for time of:

15 Wall Ball
12 Hand lift push ups
9 Pull-ups

6 thoughts on “WOD Wednesday 29JUN11

  • Brittany

    18:25 SMOKED!!! Came close to being a pukie today. Thanks for all the encouragment guys! Whats one more round, right? Everyone really pushed today, great job!

  • Michael


  • bryan

    Great job today everybody! Thanks for pushing me Randy. RX’d 9:06

  • Stuart

    13:52 RX’d.

  • Shawn

    11:36. Just when I thought it couldn’t possibly get any worse.

  • Randy Vest

    Constant work equals self improvement. 9:12 RX’d

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