10.9.13 – WOD


Husband and wife, Ben & Nicole Long, reppin CrownTown on the other side of the states with some solid Handstand Holds on Mohonk Mountain House, NY.


***ATTN WCF MEMBERS***5:30am class starts, Tuesday, October 8th. The class will continue weekly every Tuesday and Thursday at 5:30

Upcoming Events



WOD: 20 EMOM of:

Odd minutes 7 Front Squats
Even minutes 7 Split Jerks

*a good starting point is at 50% of your max Clean & Jerk weight
**change weights as needed

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: 3 rounds for Reps of:

Wall Balls, 1 minute
Toes-to-Bar, 1 minute
Box Jumps, 1 minute
Burpees, 1 minute
Row for Calories, 1 minute
Rest, 1 minute

*clock never stops

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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