Tomorrow afternoon we’re having a Member Appreciation / Welcome Home Tony WoD and cookout!
It’s our way of saying thank you to all our members and family. Everyone is invited and encouraged to bring guests. Do you know someone that you want to introduce to CrossFit? Tomorrow is a great time to do so. The WoD will be scalable for all fitness levels and the cookout is on us!
Showtime for the warm up and workout is 2:45p. We’ll get started at 3p and the cookout will follow. We’ll have all the standard fixins (as close to The Zone as possible) and some cold drinks (diets, water, and light beer!).
Derek and Christmas of CrossFit Coeur d’Alene. Derek is one of "the good guys". Check them out at www.crossfitcda.com.
This is this week’s WoD from our exchange program with CF Coastal
For time: 30-20-10 reps of each
- Kettlebell Swings – (1.5 pood [24kg] – m / 1 pood [16kg] – w)
- Wallballs – 10 ft target for all – (20 lb – m/14 lb – f)