FUNday

Show UP @ 2pm...

Cardio vs. Weight Lifting: Which Will Make You Look Better?

Thursday

AMRAP in 20min of:
  400m Run
   20m OH Lunges (25/10)
   20 Russian Twist (25/10)
   20 Double Unders

Beyond the Scene: Focus on Exercise and Hobbies to Lower Stress

Wednesday

In preparation for the upcoming Row for Dough event on Nov. 12...

5K ROW for TIME

Join Foundation F.I.T. / CrossFit Wando on Saturday, November 12th in our Barbells that Benefit event. This year we have been given the opportunity to partner with the Special Olympics. The event will be a 20 minute team row with food, drinks and live music afterwards. Register your team of 4 today!

http://www.rowfordough.com/ 

Tuesday

Back Squat: 5-5-5-3-3-3

      then...

150 Kettlebell Swings for TIME (53/35)

How Two Secret Service Dogs Stopped a White House Fence Jumper

Monday- Happy Halloween

Complete for TIME:
  21 Thrusters (95/65)
  21 Pull-UPs
  200m Run
  15 Thrusters
  15 Pull-UPs
  200m Run
  9 Thrusters
  9 Pull-UPs
  200m Run

40 Spooky Facts about Halloween