WOD Fri 7-26-13
July 25, 2013
WOD Mon 7-29-13 “Grace”
July 28, 2013

WOD Sat 7-27-13

Programming note: Due to the CrossFit Games CFM will be inviting CFER athletes up for Saturday WODs at CFM this weekend and modifying several class sessions for the upcoming weekend and next week.  Check the schedule for the latest

Don’t Forget about Marina Madness dockside in Manitowoc TODAY starting at 4:00PM.  WOD, food, drinks, and an awesome yacht courtesy of the Wingas!  Bring a chair for the bonfire and whatever drinks and sides you want to eat.

Monday night 7/29 the 6PM, and 7PM Olympic Lifting Classes will be cancelled (5pm and 8pm are on)

Deep breathing post-wod

Run 1 outdoor lap
3 rounds not for time
10 lunge-to-toe touch (5 each leg)
5 burpees
5 Sandbag thrusters
3 Rounds for time:
400M Run
30 Sandbag cleans 50/30
30 Sandbag thrusters 
30 Burpee buy-out
Cool Down:
1) 3 minutes continuous motion – run/row/bike/jump rope
2) Pec & shoulder stretches – 2 x 30 sec L/R
3) Calf stretches – 2 min L/R