Date Night of All Date Nights!

Buy In:

10 Air squats

8 Tuck Jumps

6 Push ups

3 Rounds

 

Bar Rolling/Triceps

Bar/Ball Shoulder Mobility

 

Goat Work

 

WOD:

“Fran”

Thrusters

Pull-ups

21-15-9

Go get it!!!

 

Cash Out:

Quad/Roller

Shoulder/Ball work

 

Ladies!  Make sure you get registered for the C.H.I.C.S. WOD at the Praus House Saturday at 1!  A great day to introduce your friends to CrossFit!!  Be sure to bring a snack to share (paleo of course)  Don’t miss it!