Spend 15 min working on muscle ups, double unders or kipping
AMRAP 30 min:
30 Grass hoppers
25 KB swings
20 Box jump overs (24/20)
*at the top of every 15 min perform a 1 mile run
Sooooo this happened today. Diablo magazine announced the winners of the “Best of the East Bay”. Guess who won for best CrossFit class(toward bottom of the page), CFD thats who!!!!! Joe and I are super pumped about this and would like to say a huge THANK YOU to everyone that took the time to fill it out. You guys are awesome and this is the stuff that makes CFD the best community of people around. Again thank you guys so so much.
SCHEDULE CHANGES FOR THIS WEEK. THERE IS NO YOBILITY ALL WEEK. BACK TO NORMAL NEXT WEEK. ON THE 4TH WE WILL BE OFFERING ONLY 1 CLASS AT 9:30
This guy is awesome! Does anyone know what language that is?