2 pm WOD – run Spirit’s 5k for time!! We will go through a warm up at 1:15pm at the gym.

Saturdays are open to the public. So if you have been wanting to try CF or maybe you follow the WODs at another gym and would like some instruction, feel free to come get in a WOD on Saturdays!!

9 & 10am WOD – be prepared for anything!

9am – Introduction to CrossFit Class

10am – Regular CF Class

Diet, Inflamation & Disease – Fish Oil

Robb Wolf – The Paleo Solution

“Why Chinese Mothers Are Superior” by Amy Chua, The Wall Street Journal.

Note from CF Alex: The aim is to post interesting & thought provoking content – because it is posted does not mean we agree or disagree with it.

High achievement always takes place in a framework of high expectation.  Jack Kinder