JUNE 2009

06/30/2009 DON'T FAKE THE FUNK ON A NASTY DUNK CF Spartanburg Workout of the Day (WOD): 10-20-30 Slam Balls Jumping Lunges Overhead Squat (M-95#/F-65#) Double Unders Couple of Reminders: 1. There will only be morning WODs on Friday (July 3rd) and NO WODs Saturday (July 4th). 2. Tomorrow is the 1st of the month. Please make your checks payable to "CrossFit Spartanburg" and follow the directions on the blue box sitting on the shelves when you first walk in. 06/29/2009 DRANK AND STANK CF Spartanburg Workout of the Day (WOD): 4 Rounds 400m Run 50 Air Squats For time. Perfect WOD to work on your basic squat. Weight on the heels, butt low, chest up, good lumbar curve...anybody can do it fresh,

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