Today's Workout: 120113

Row or run: 1:00 on, 1:00 off for 10 rounds.
Rowing: achieve 3000m total, or perform 1 burpee for every 5m short. Running: achieve 2.5k, or perform 1 burpee for every 5m short.
Then, do the Ignite BrainWOD for today by clicking here.
Sunday Morning Salvation Mobility class at 9am will focus on Squat Therapy tomorrow – everyone needs this one! After my first visit to SMS last week, I hit an all-time snatch PR…no coincidence.
Beginning tomorrow, we’ll have Ignite Enrichment Groups on Mondays and Wednesdays at 4:30pm. These groups are open to adults AND kids with a CrossFit Punch Card.  Wanna try it? Bring your kid and show up on Monday for our inaugural BrainWOD, coached by Coop!