12.31.13 WOD

Athletes, just a few things. First, this Friday, January 3rd, at 5:30 PM we will showing American Weightlifting: The Documentary at the box. No intro class that night, so bring some chairs, dinner and drinks if you like and watch with us. 

Here's the doc to check out info about the movie. Hope to see you there! http://amzn.to/19xGCmb

Second, don't forget to that our friends at ATeam CrossFit are having their first ever throw down this Saturday. We hope to see you all there to spectate, support or compete. This is for a great cause!

Last but not least, if you would like to be a judge for our Atomic Throw Down please get with coach Charlie to get your self set up. You can contact him at Charlie@NSCrossFit.com or (509) 378-6482.

WOD:

For time:

Jan 31 Kettlebell swings 53/35

Feb 28 Wallballs 20/14

Mar 31 Jumping Pull-Ups

Apr 30 Sit-Up

May 31 Overhead Squats 45/35

Jun 30 Supermans 

Jul 31 Hang Cleans 45/35

Aug 31 Box Jumps 24/20

Sep 30 Push Ups

Oct 31 Burpees

Nov 30 Double Unders

Dec 31 Squats

Note: do not drop the Barbells. If you drop a barbell the penalty is 100 burpees.