Begin with: Medicine ball Clean
Followed by: Hand Balancing Practice
WOD: Row 2K
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Mark Your Calendars: On Friday, October 30th, CrossFit Virtuosity and CrossFit Long Island City will be holding the first annual Halloween Zombie Run, a 2.5 mile haunted jaunt from Brooklyn to Long Island City. The after-party, hosted by CrossFit Long Island City, will begin at 8pm. Participation is FREE, and you don’t have to be a member of either gym to run with us! If you’re not the running type, you can walk the distance, or just join us at CrossFit Long Island City for the afterparty! More details here
Kris vs The Rower
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have my puke bucket ready!
Real crossfitters swallow their puke , after it comes up.
Yak, Ron!