Check your email and our Facebook page for class cancellations due to the inclement weather. You can also email us at info@crossfitfrederick.com with questions.

TODAY’S W.O.D:

A. “Hansen”
5 rounds for time of:
30 Kettlebell Swings (50/35)
30 Burpees
30 GHD Sit-ups
*Compare to 09/10/2014.

B. Home WOD if we are closed due to the SNOW:
5 rounds for time of:
30 Burpees
30 Sit-ups
30 Superman’s
*Post time to comments.

C. Mobility 101 @ 10AM:
Points of Interest: Lats and Rear Delts

D. Strength 101 @ 6PM:
Same as (A).

Post time for A to Members Area or comments

Wing from CrossFit Execution dropping in for 17.3. Always a pleasure!

Wing from CrossFit Execution dropping in for 17.3. Always a pleasure!

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