Just want to give a special shout out to Michael who’s birthday is today.  We had another great day at Derby City CrossFit yesterday.  Some new faces showing up to join in the fun.  Can’t wait to see what’s in store for today. 

In honor of Michael’s B-Day, I came up with this special treat!

4/22/09

Strength- Rest!

WOD-

The BIG Wisotzkey

For time:

50 knees to elbows

21-15-9

pull ups

box jumps

ring dips

after last set of ring dips…

run 200m

(Beginners sub dips 1:1 for ring dips and have fun!)

Post to comments times and anything you’d like to say to Michael about his Birthday Special!