Rest Day (11.22.2009)

Thanksgiving Holiday Hours:
We will be closed this Thanksgiving, enjoy the holiday and we will see everyone for normal hours on Friday.

Rest Day (11.22.2009)

CrossFit Endurance WOD (11.22.2009)
8 rounds for maximum distance of (:20 x :10 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed.
C2: Elevate the rear of the rower or use a damper setting of 10.

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