400m Sprint
25 Box Jumps
15 Renegade Rows (35/20)
500m Row
20 Box Jumps
12 Renegade Rows (35/20)
400m Sprint
15 Box Jumps
10 Renegade Rows (35/20)
500m Row
50 Abmat Situps

Great article from Lisbeth and the CrossFit Affiliate Blog - http://www.crossfitwatertown.com/2009/07/06/on-the-2009-crossfit-games/

Just wanted to let you know about an event coming up at the gym -
WHEN: 7/17/2009 (Friday) 6:30PM (show up at 6:00 to warm up)
WHAT: FRAN
WHO: Chelsea and Mie and anyone else who wants to join us or watch us. Anyone who may want to take a shot at a PR can do the workout.

Ladies night out: Big Daddy's after the workout. No boys allowed

Drew doing slam balls. Technique looks good and for once, so does the picture...