Posts made in January 24th, 2013

Friday 1-25-13

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Warm Up CrossFit Warm Up 3X15  SKILL Front Squats and GHD Sit Ups WOD 3 Rounds 20 GHD Sit Ups 10 Front Squats (185/115)  After Bash Front squat 1-1-1-1-1-1-1 reps ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance: Warm Up Row 5 Min at Conversation Pace Then 2 x15 Good Mornings (w/PVC) Sampson Stretch Skill  Rowing WOD 6 x 250m Row Immediately Following Each Interval – Set of Max Effort Hand Release Push Ups (Rest 4 minutes after each interval) After Bash Mobility – Roll Glutes and Hams with Softball...

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Endurance Update

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Hey Gang! Apologies on the late  notice but tomorrow’s Endurance WOD will be un-coached. However, I programmed a WOD so that all can still come at 2pm and complete. Just check in with Lindsey coaching the 2pm Master’s (after you sign in on the computer!!) and let her know you’re doing the Endurance WOD and you’ll be good to go!! (The WOD will be posted on the board in the back room as well.) See you all on Monday – Have an awesome weekend!!!    Endurance: Warm Up Row 5 Min at Conversation Pace Then 2 x15 Good Mornings (w/PVC) Sampson Stretch Skill  Rowing...

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