CrossFit Spartanburg

ROW FASTER...I HEAR BANJOS

CF Seven Workout of the Day (WOD):

3 Rounds

500m Row

10 Clean and Jerks (135#)

For time.

Why CrossFit?  Because you never know what the world might throw at you...

CROSSFIT SEVEN

CF Seven Workout of the Day (WOD):

4 Rounds

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Squats

50 Double Unders

For time.

I'm in Ft. Worth, TX this week for a little Navy sponsored boondoggle.  Luckily CrossFit Seven is just down the road and Ryan is cool enough to let me train there for a week.