Tuesday, November 10, 2015

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!***

Bring some friends to WOD with us Wednesday, November 11! No CrossFit experience is needed, they can just show up to WOD with you at any WOD throughout the day! WOD for Warriors at 6:30pm! Join Team RWB at 6:30pm! https://www.facebook.com/events/1199594050070324/

Join us Saturday at CrossFit South Arlington for the 4th annual BCF vs. CFSA Throwdown. CrossFit South is located in Arlington. 607 S Ball St, Arlington, VA 22202

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Push Jerk: 3 x 5
RX: Increasing
Fx: Across

CFR7 October Challenge Wod
AMRAP 9:
3 Power Cleans + 3 S2OH + 3 Thrusters 115/80 (9 reps)
21 Double unders
FX: 95/65
*Barbell Complex must be unbroken for reps to count