2pm and 4pm will have an option WOD (Work Out Of The Day) today ‘Helen’ OR option 2 ‘Small”
3pm intro to get fit with CrossFit class (Free) RSVP @ firstname.lastname@example.org or email@example.com
TO RX this work out do the below
Three rounds for time of: Or Those that need this scaled 1 x
Row 1000 meters
50 Box jumps, 24″ box
Run 800 meters
Or Helen- Benchmark work out
400 M run + 35lb Kettle bell swing 21 x + 12 pull ups
Followed by Paleo Potluck:
spinach, egg, bacon salad
an array of salads
broccoli bacon salad
apple paleo crumble (made with coconut oil, cinn., apples, almond meal) – yum!
Super great food.