Work Out Of the Day!

“The LORD your God is with you, he is mighty to save. He will take great delight in you, he will quiet you with his love, he will rejoice over you with singing.”- Zephaniah 3:17 

Question of the Day.

What role do vitamin B12 and Folic acid play in Red Blood Cell Production? 

 WOD

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments

SWAT WOD

Snatch - 60% x 1 x 5

Clean & jerk - 60% x 1 x 5

Front & lateral planks - 2 x 45 sec each

CrossFit Boot Camp  

 Martina and lynette working on the Fundametals! Great Job Ladies!!!