Sunday Jan. 5th join HCF and friends for our first Bring A Friend FREE workout for the 2014 year! A great time to get motivated with like minded individuals to get your new year started right!
2pm: CrossFit Kids FREE workout!
2:30pm: Adults FREE workout!
More info here
WOD:
5 rounds for time: these are all out efforts and each round is timed.
4 shuttle run (down & back=1)
8 russian KB swings (53,70)
16 pushups*touch and go pushups- NO resting on floor
rest 1 min.
*each time you break on pushups with rest on floor add 1 shuttle run to next round.
