***Attention***
We are planning on starting an all Female class Monday, Wednesday, and Friday at 6:45pm.  We will keep you posted.  Also, the “tryouts” for the CFNE Throwdown will be on this coming Monday and Tuesday.  The WOD’s will be very similar to the contest.  Monday will be strength and Metcon, and Tuesday will be Metcon. 

A great article was found by Mike Higgin’s on the CrossFit Football Website. Check it out at
10 Reasons Heavy Weights Don’t Bulk Up Females

Warmup
Row 1K

WOD
“Kelly”
5 rounds for time of:
Run 400 Meters
30 Box Jumps, 24″
30 Wall Ball Shots, 20lb

Finish
50 Knees to Elbows

10 Reasons Heavy Weights Don’t Bulk Up Females