NEW TO THE GYM: ROW MACHINE IS HERE! & WOD December 2, 2010

Next Time you are in, come check out the new row machine!!!!

Hope to see you all this Sunday, big event, meet your fellow athletes, tell others that are new why you like cross fit, come for the skills class and let's get your current numbers, have some refreshments and when we are all done a glass a wine to celebrate all of our success. Be expected for work and fun. We are having a photo done and are tracking our growth and progress and YOURS!

Thanks for being a part of this phase!
Cheers!

                                                                                
NanoFit Team

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December 2, 2010

THURSDAY 

warmup: 400 m run
2 rounds NFT
10 pushups
10 squats
5 pull ups

Skill: front squat- proper form
        push press
        Thruster

WOD: Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps


SW:19:31 RX
LISA:23l47 32
Steve H. 23:30 0
SK: 20:56