How often do you visit crossfit.com? "Main Site" as it's called has a wealth of FREE CrossFit knowledge just waiting for you....
Each day there's a WOD posted and a video that varies in content from a WOD demo (like the one posted for today of Rich Froning and James Hobart doing the Frantasy Land WOD from this year's CrossFit Games), or an instructional video (like last week's: "Correcting the First Pull of the Clean"), or maybe a feature on a particular CrossFit athlete or CrossFit box. Other times, it could be an article posted on nutrition, someone's out of the ordinary CrossFit journey, or the latest news in CrossFit (like the newly updated trainer/coach certification standards).
Make it a point to visit Main Site at least once/week and get some info. We're part of the CFCH community, but we're also part of a bigger, worldwide CrossFit community that we need to stay tapped in to!
30 thrusters (95/65#)
20 sit ups
20 thrusters (115/75#)
30 sit ups
10 thrusters (135/95#)
40 sit ups