Hey Peeps! Welcome to Bring A Friend Day, Part Deux!

This time around we have some different, but common movements to CrossFit. Comme ca:

AMRAP 20 minutes

200m run >> Then

Tabata Mash Up

• 30 Wall Balls
• 30 Box Jumps

Teams start with a run (200m)

When arriving back at the gym, begin a Tabata Mash up - one person on each movement.  Keep alternating movements until your team has accumulated 30 reps of each... then they head out for a 200m run again and rinse and repeat.

Hey Everybody,

The 330 Challenge Finals are less than two weeks away! We know that you have all worked your
butts off in preparation for the biggest challenge in CFD history. A record-breaking number of
people have taken this challenge on, so there is no doubt that the finals will be bursting with
energy, excitement and lots of PRs!

In order to prepare the heats and times for the event, we need to know if you need to do a make-
up prior to the event, OR if you need to be finished with your workout by a certain time on
the Saturday of the finals. If so, please let us know by June 15th at 5:00 p.m.

Thanks Everybody!

-- CFD Staff