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Wednesday 10/30/13: CrossFit CSA WOD

Halloween Schedule. PLEASE TAKE NOTE!!!

THURSDAY OCT 31ST, HALLOWEEN SCHEDULE:

6AM

9AM

11AM

12PM

430PM (NO KIDS CLASS, ONLY ADULTS)

NO OTHER CLASSES FOR THE EVENING.

Whether you have evening plans or not, try to take this opportunity to enjoy an evening outside of the gym. We apologize for any inconvenience.

Workout of the Day

A. 3 rounds, Not for time, for quality:

3 Bar Muscle ups

1 max freestanding handstand hold with a spotter

10 toes to bar (or 5 strict)

B. “Karen”

150 WallBalls for time

C. After Party

(row 500 & run 400) x 2

30 GHD sit-ups x 1

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