5K This weekend!!!

"Challenge yourself everyday to do better and be better.  Remember, growth starts with a decision to move beyond your present circumstances".  Robert Tew

 

 

Tomorrow WOD:

 

A)  Three sets, not for time of:

     - Chest to Bar Pull-Ups (10-12 reps)

     - Double Unders (x 30 Reps)

     - Rings Dips (8-10) or Muscle Ups (2-3)

B)   AMRAP in 15 min of:

     - 10 Burpees

     - 15 Wall Balls (20/14lbs) (10ft/9ft)

     - 20 Regional Style Box Jumps (24”/ 20”)

C)  Buy Out - 2 sets of 50 ab mat sit ups

 

 

5K "One World Run" (Run for Aids)

Remember everyone...we have a community event coming up this next weekend (Nov 23rd) in Bob Nobel Park.  It would be great if everyone can try to support it.  Registration is at 8am.  You can register on "Active.com" or register at the event that morning. 

This is a 2-fold event for us.  1) You can run the race, wear your Dig Deep t-shirt, get a little exercise and show your CrossFit colors....and 2) We will have a tent set up with our CFDD banner.  We will be handing out hot chocolate and answering the "What Is CrossFit" question.  We will have 5x7 cards made up to hand out to everyone...encouraging them to come the next Saturday to our free intro class at the box.  We "might" do a little fun wod there in the park...we will see how the weather holds up.

Come on out and support your box!