The workout for 8/12/16 is...                                      

  • By Leslie Friedman
  • 12 Aug, 2016

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

The workout for 8/11 is...

Bring a Friend Week! All CrossFit Group Classes, Yoga and Run Club are free! No previous CrossFit experience required. RSPV to info@crossfitdeco.com highly recommended.

Visit  www.crossfitdeco.com/schedule  to see our schedule of classes.


10 minutes to complete: 3x8 Strict Pull Ups + 5 kipping or 3x10 kipping swings

In teams of 2:
For total time and total reps:
- Partner A: Runs 400m
- Partner B: Max Slam Balls in time partner is gone then switch
- Partner A: Rows 400m
- Partner B: Max Burpees in time parter rows, then switch
- Partner A: Runs 400m
- Partner B: Max KB Swings in time partner is gone, then switch
- Partner A: Rows 400m
- Partner B: Max Med Ball Sit Ups in time partner is gone, then switch



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