The workout for 1/30/17 is...                                                        

  • By Leslie Friedman
  • 30 Jan, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 1/30 is...

Weekly Raffle Contest! Each day, you may earn 1 raffle ticket by:
- Doing the day's accessory work before or after class
- Doing 15+ minutes of mobility
- Bringing a friend to our 10am Saturday Community Class
That's a total of 11 tickets you can earn each week! The winning ticket will be drawn during the Saturday 10am
Community Class each week. More details and more ways to earn tickets coming soon!


Timed 1 mile run (600m x 3)

Record this in Beyond the Whiteboard! Need the link? Email Leslie@crossfitdeco.com. You get a FREE subscription as part of your membership!

10-9-8-7-6-5-4-3-2-1
- Front Squats (115/80) from the ground
- 3 Muscle Ups After Each Round (mods: Muscle Up Transitions/Assisted/Jumping or 6 Challenging Ring Rows)
(18 minute cap)

*Accessory Work:
7-6-5-4-3 Strict Pull Ups/Strict Ring Dips (using 5RM weight/bands)

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