400m Run
25 Hollow rocks
400m Run
25 Sit-ups
400m Run
100 Flutter kicks
400m Run
25 Toes to bar

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Don’t forget – FGB6 is tomorrow, 9am at Luke’s Locker!!

The 10 best mobility exercises for runner, Competitor

Periodization, Burnout and Balance, My Athletic Life

For those of you who travel often, bookmark this site — CrossFit Map!


Interested in attending a CrossFit course? Below are upcoming courses in our area! If you are interested in registering, register early because many courses do sell out.

CrossFit Level 1 Cert, October 15 – 16, CrossFit Strong (Dallas)

CrossFit Football Course, October 7 -8, CrossFit Dallas Central

Kettlebell Course, November 5 – 6 at CrossFit White Rock

Olympic Lifting Course, November 19 – 20 at CrossFit FX TX (Allen, TX)

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Friday WOD, September 16, 2011

7 thoughts on “Friday WOD, September 16, 2011

  • September 15, 2011 at 9:30 pm

    There is going to be a LeanFit course at Firebase Apache in late Oct –

  • September 16, 2011 at 7:23 am

    10:06. Great turnout this morning for the roosters. My man crush and I, the other Arnold, held hands as we skipped together during the first and last 400M.

  • September 16, 2011 at 8:14 am

    12 Minutes. Tomorrow should be fun.

  • September 16, 2011 at 8:30 am

    11 Minutes. It was crap. I should of, could of, next will try harder.

    R4 dont get use to beating me. Its not going to happen again.

  • September 16, 2011 at 8:31 am

    lot of fast runners today

    12:42 after 16 toes to bar, had to finish with knees to elbow

  • September 16, 2011 at 4:00 pm

    13:02 – Ran as fast as I could, but poor form on hollow rocks and toes to bar. Need to work on core…

  • September 16, 2011 at 9:30 pm

    9:54. Really fun workout

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