W.O.D…. July 10, 2009

WOD for July 11, 2009

Brickell

Doral

Keys


DJ 

DJ's trying to break our floor.

Today's WOD will be a tag team.

You and your partner will alternate between a Core WOD and a Metcon/Gymnastic/Power WOD.

Please go to www.fgb4.org and set up your page.

Also please bring in a dedicated photo of who you will be fighting for and post it to our wall.  It can be someone that has lost, is currently battling or beat cancer.  A friend or family member that is an active or non-active solider.  If you are lucky enough to not know any of the above then bring a photo of the flag, bald eagle, Twin Towers, etc and state what you fight for.  You don't have to support the war to support our troops.

Share on FacebookTweet about this on TwitterShare on Google+Email this to someone
  • Julius aka Big Rick

    Wish I could have been there yesterday for the Crossfit 300, but I’m on vacation. No worries, I’m not slacking. Here was yesterdays workout:
    Marco Island beach W.O.D
    60ft sand sprints
    20 Squats
    10 push ups
    *10 minutes count rounds*
    Julius = 8 rounds
    Jenny G = 7 rounds

  • JORGE

    way to go julius got to stay focused vacation from work dont mean vacations from the box..

  • Will Becerra

    Thats freaking awesome!!! I love that mentality!!!

  • Team Tim & Ray: 29:55
    Thx to everyone at 6:45 on a Friday evening who made it a great WOD.

  • Omar Barral

    Team Eric & Omar 34:19 RX