Saturday 03.23.13

Release the fascia!

Find more photos from our
1st Annual MuscaVegas St. Paddy's Day Throwdown
HERE!

Are you a beginning CrossFitter interested in competing?

Check out the Festivus Games!

Happening Saturday, April 13th at Quad City CrossFit

Saturday Funday, where you choose the WOD. See where you land among those competing to make it to the CrossFit Games Regionals in the CrossFit Open, or test your stamina with the final WOD of our St. Paddy's Day Throwdown. Either way, the choice is yours so make it a good one!!

WOD Choices

CF Open 13.3

12 minutes to complete as much of the following as possible:

150 wall balls (20/14)

90 doubleunders

30 muscle-ups

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"Death by Barbell Complex"

21 barbell complexes (95/65)

--

"Angie"

100 pullups

100 pushups

100 situps

100 air squats

*partition reps as needed

--

"Nancy"

Run/Row 400 m

15 overhead squats (95/65)