Friday 1 July WOD


400m run or row
50 squats

Post your time to the comments.

Yes, another running day!! As a lot of people will be off today, I thought we could do something that can be done at the Vince or at home.

If you are at the Vince, this will be done on the 400m stretch behind the CENTCOM parking lot (as long as it is not pouring).  I added in the rowing option based on the weather this week.  If you are at home, you can use gmaps pedometer to measure out a 400m stretch near your house: GMAPS PEDOMETER

Have a happy and safe 4th of July weekend.  We will post a workout for Monday.  Something you can do at home  🙂

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Meredith and Sean tackle box jumps

Med ball lineup

CC with a kettlebell swing

30 June whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD

Rest Day

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