10.14.2014

#BeachWOD starts promptly at 4:30 PM @CrossFitA1A

Preparation for #ToughMudder! Join us for training! 
Join us for #ToughMudder November 8th. team  #mudderfocus. 


Look outside people. It is a glorious day to come train with Coach Jeff and Christian today!

W/U

@ Gym

20 grip work pull-ups

40 push-ups

80 squats 

(4,8,16 rep rounds )

WOD

Starting at waters edge laying face down uphill:

4 rounds on a 4 minute clock

Run into water; swim 50 meters

10 water plyo jumps

Sprint up & around to start

Tabata water run(waist deep, score by distance)

SUP

Grip work:

5xMax plate holds

4x max bar hangs

3x rope hangs