November 22, 2011 admin

AMRAP 10 Mins

1.  15 Mins to find max height Box Jump

2.  AMRAP 10 Mins:

6 Squat Cleans

12 Pull Ups

24 Double Unders

**Well today we did a little testing of our fitness as we repeated a WOD from late August and holy cow, I think its fair to say that EVERYONE’s fitness is improving!  Great job to everyone who showed significant gains in both the strength and met-con portions of the WOD.  Keep up the hard work, the EA$Y MONEY WOD is coming up in a couple of weeks.


There will be limited hours this week due to the Thanksgiving holiday.  Wed. we will have NO 5:30p, 6:30p or 7:30p.  Thurs. we are closed.  Friday we will only have a 12:30p and a 3:30p.  Please let us know if you have any questions.

Mark your calendars…CFR will have its first annual X-Mas party on Sat. Dec, 17th at 7pm at Bailey’s Bar and Grill in Troy.  More details to come.


“Better a little which is well done, than a great deal imperfectly.” – Plato

MindsetCrossFit Wilmington

Cliff from CrossFit Sonoma County in Santa Rosa, CA.  Thanks for stopping by!

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