Posts made in February 5th, 2013

HOPE for Kenya

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The Why: Crossfit and Reebok CrossFit ONE (which every box you’re from) are committed to making lives better. Everyday amenities we take for granted; education, food and water, can we provided for villages across Kenya by donating to the CrossFit for Kenya initiative. A $30 donation provides books and an education, $3500 provides water for a school and $14000 is enough to build a school! Let’s change lives! If we raise $14000, a school will be built for the children of Kenya AND be named after RCF1. Let’s follow through as a community with donations and by helping to build...

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Wednesday 2-6-13

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Warm Up CrossFit Warm-Up  SKILL Game Plan for this WOD WOD “The Chief” Max rounds in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.  After Bash Mobility / Recovery ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance: Warm Up: CrossFit Warm Up Skill: Single Arm DB Snatch WOD: 500m Row 40 DB Snatch Right Arm (35/25) 500m Row 40 DB Snatch Left Arm (35/25) 500m Row (For time) After Party: Mobility    ———————————————————————————————————  ...

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