FIRST WOD!

Thanks everyone who got to come out Saturday for our first organized WOD at CrossFit Coal!  Everyone worked hard and pushed through our version of the 12 Days of Christmas like a boss!  Look forward to seeing old faces and hopefully many new in the New Year…….Merry Fitness, I mean Christmas!

NEVER FORGET 9.11.2001

CrossFit Warm-up (No Measure) 1 Mile Run Metcon Metcon (Time) 115 Squats 23 Strict pull ups 115 Squats 37 Push Press 115/75 113 Squats 1 Bodyweight or higher Deadlift Cool Down (No Measure) 1 Mile Run MEMO 2 Miles of Running – Stephen Siller was a New York firefighter just getting off duty when the […]