22 June 2013



Come out and cheer on our 36 competitors who will be competing in the 2nd Annual South Country Throwdown between CF Lorton, CF West Springfield, and CF Liberation!  The fun starts at 0900 and lasts until 3 p.m.  This year’s throwdown will be at CrossFit West Springfield.  Its going to be a great day – so don’t miss out.  All of our athletes will appreciate the support.


Reminder:  We will only run Warrior Program and our kids/teens class and our free intro class tomorrow due to the South County Throwdown from 9-3 p.m.  The 1030 WOD is cancelled due to the event.



AMRAP (20 Minutes):

  • 15 Medball Cleans
  • 10 Medball Pull Ups
  • 5 Push Ups


AMRAP (20 Minutes):

  • 10 DL @ 1xBW
  • 10 Bar hop Burpees
  • 20 Jumping Lunges
  • 10 DB Press (45/25)