Monday “Crystals Bday WOD” 6/10/2013


  • Day 10 of the GRFS Paleo Challenge!
  • CFL Beach Party – July 13 , 2013
    Save the date!! To celebrate our Paleo Challenge accomplishment, we will be having our CFL Beach Party on Saturday July 13, 2013. Be prepared to WOD it up on the sand, play flag football, volleyball and more!!
  • NLI Battleground Series I – August 24, 2013
    We already have 4 CFL Athletes competing. Not too late to join or come out and support!!
  • Dynamic Duo Quest Challenge – September 14, 2013
    2 Person Teams -Either 2 males per team or 2 females per team
    2 Divisions – RX and Scaled

Strength: Find OHS 1 RM
Skill: Kipping/Butterfly pull-up or Bar/Muscle-up

Crystal’s Bday WOD: 10 AMRAP

6x Wall walks
47x Double-unders

Cool down:
250m Row
30x GHD Sit-ups
500m Row
20 GHD Sit-ups
750m Row
10 GHD Sit-ups