Great job to Natalie and Mitchell who both unfortunately had their first CrossFit workout after the elements classes be a version of Fight Gone Bad! This is what happens when you join a group who is training for something difficult. Good job guys hang in there!

Warm-up

Dynamic stretching

CF Endurance Running Drills

Carioca 15 yards down and back

Run 30 yards/ backpedal 30 yards

30 sit ups

WOD:

Jump Rope

10-20-30-40-50-60-70-80-90-100-90-80-70-60-50-40-30-20-10

if you mess up more than 3 times on any certain set stop and do that many push ups and sit ups, then move on to the next set.

For instance, I mess up on 100 three times in a row, I stop and do 100 push ups and 100 sit ups then move on to 90 jump rope

Hope everyone is still working on raising money for the Fundraiser, everyone is training hard so we don't want that to go to waste!