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March 25, 2011

15 minutes as many rounds as possible of the following:
In teams of three, rotate through the following stations:

1. 8 ft wall balls (10/20lbs)
2. parallette swings
3. run 200m

Rotate to next station when team member finishes 200m run. Score is total number of wall balls completed by team.

Bridget, Lacie & Dan doing knees to elbows & lunges

Reminder: This Saturday’s WOD is run the Freedom 5k for time. Online sign up is closed but you can register race day morning. Click here fore more info. No regular Saturday classes

I don’t know if I can run a 5k. Your heart rate, zone, exertion level or whatever it’s called will not go above any of the WODs you did this week. The CrossFit WODs push you well beyond the mental and physical limits of a 5k. So, if you have been coming to CrossFit Alex regularly, you are prepared for the 5k even though you may have only run 2 miles in the last month…still aren’t sure, grab a CF coach and they will let you know if you are ready.

A Night Out w/ Fran– Next Thursday, March 31st, at 5:30pm come do “Fran” and recover with some good food, friends and beer -no, that is not Paleo – we do know how to have fun. Bring your family and friends. You don’t have to do Fran. Athletes will do Fran in waves of four people at a time. The party will go until the last person is ready to leave so feel free to stop by for a quick workout or stay as long as there is beer.

Be daring, be different, be impractical, be anything that will assert integrity of purpose and imaginative vision against the play-it-safers, the creatures of the commonplace, the slaves of the ordinary.

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