Tuesday 3/12/13

We would like to thank each and every member for being part of CFOC. Yesterday was our 6 month anniversary.

In celebration of our 6 month anniversary, after the CrossFit Open we will let you guys put all the trainers through a workout. Start Planning!

We would also like to welcome Brandon aboard to our training staff. Make sure not to give him too hard of a time right away. Also be sure to watch and cheer him on as he competes in the CrossFit Open with a few of our other members.

WOD TIME!

Skill

Push Jerk

3,3,1,1,1

WOD

15 Min AMRAP

5-Push-Press 95/65

10- V-Up

20- Alt Lunges