WOD: 5 rounds for time of:
400 m Run
25 GHD Sit-ups
25 Hip Extensions
Reading Corner: For those who haven't read this article, it's a required reading. For those who have - a refresher is always not a bad idea. Plus it's in a new online format now, on the new community CrossFit site - What is Fitness and Who is Fit?
Reminder: There are no classes this Saturday. We are hosting the Subway Series event. Come over to cheer on your fellow athletes. Show your support and wear the CFLIC t-shirt! Registration is at 8:30am. The first heat starts at 9am, and we should be done before noon.
Denis, bar muscle-ups
