Ramp it Up!

Ramp it Up!

*Remember we have our lululemon Durham CFBC store event on Sunday Nov. 3, the event is a private party for CFBC members only. You may bring a friend or family member. They must come with you! Beer and snacks provided!  lululemon is located at the Streets At Southpoint, the party will be from 7pm to 8pm*

There won’t be many more days in November that we can have all the doors open and do some running.  We will take advantage of that today.  Ramp sprints!  Start your Saturday off right with an awesome workout at CFBC.  There are always lots of friends here to cheer you on.  Tell your friends and neighbors about our FREE Community Wod at 11 am.  It is a perfect class to introduce them to CrossFit.  Have a good weekend!

Workout of the Day (WOD) 11/2/13:

3 -6 minute rounds with one minute rest between.  Spend 2 minutes at each station accumulating reps.

• Ramp Sprints (Down the ramp, to the curb and back up)
• Wall Ball(20,14)(14,10)(10,6)
• Burpee Pull ups (jumping burpee pull-ups as a scale.  No bands)

*Post total reps to comments.