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Friday, June 8th, 2012
Hey Folks! Good work on the WOD today – love seeing you guys work so hard, it’s very inspiring. There’s a series of competitions down south for those interested. Individuals and teams, rx’d and open. Worth thinking about maybe? Warm up Jerk 5-5-5-3-3-3 10 minute AMRAP: 10 burpee broad jumps 10 Kettlebell swings Stretch –…
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Thursday, June 7th, 2012
Hey Folks! Some people are starting to squat some heavy weight! Awesome work on the WOD today too! Warm up Overhead plate carry 50 air squats Run back to the gym 50 pendlay rows Run back to your plate 50 lunges Overhead plate carry 50 push ups Stretch – quads/psoas & pecs See you in…
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Wednesday, June 6th, 2012
Hey Folks! I get the feeling some people don’t like running! Great work to everyone today – you guys amassed a lot of pull ups and km’s! Warm up Back squat 5-5-5-3-3-3 5 rounds for time: 10 wall ball 5 dead lifts 1 clean 30 second plank Stretch – glutes & hamstrings See you in…
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Tuesday, June 5th, 2012
Hey Folks! Great work on the snatch today, it’s a challenging lift that requires patience and a lot of stability and balance. Warm up “Nicole” 20 min AMRAP: 400 meter run, Max rep pull-ups Stretch – t spine & quads See you in the gym! Adam
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Monday, June 4th, 2012
Hey Folks! Nice KB snatches this weekend! And a big thanks to Lisa for some awesome yoga today! Warm up Snatch 5-5-5-3-3-3 3 rounds for time (compare to March 12): 5 back squats 10 ring rows 25 situps Stretch – glutes & lats/rhomboids See you in the gym! Adam
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Friday, June 1st, 2012
Hey Folks! Some awesome 2k times today! And a hell of a lot of situps – there are going to be some sore bellies soon! Jerk 5-5-5-3-3-3 12 minute amrap: 4 handstand pushup 8 ring rows 16 med ball cleans Stretch – pecs & glutes See you in the gym! Adam
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Thursday, May 31st, 2012
Hey Folks! Great work on the back squats and awesome WOD. There is yoga this Sunday – come on out and get your stretch on! It’ll help with movement efficiency and reduce limitations on power output. Click this link to sign up for yoga this sunday! http://clients.mindbodyonline.com/ws.asp?studioid=21687&stype=-7&sTG=28&sVT=29&sView=day&sDate=6/3/2012 Warm up 2k row Tabata: Sit ups Supermans…
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Wednesday, May 30th, 2012
Hey Folks! Great work today on the triple-couplet! Great cooperation at the 6pm class – it was nice having so many people in the gym at the same time! Welcome back to Mike P! We needed another “Mike” in the gym haha Warm up Back squat 5-5-5-3-3-3 For time: 400m run 10-1 of: Box jumps…
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Tuesday, May 29th, 2012
Hey Folks! Great work today guys – and a big thanks to Coach John for coming out in the evening to help coach the snatch. Warm up 5 minute amrap: 8 pull ups 8 push ups 1 minute rest 5 minute amrap: 5 wall ball 10 kettlebell swings 1 minute rest 5 minute amrap: 5…
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Monday, May 28th, 2012
Hey Folks! I hope the weekend with Drew was awesome! I heard some new Folks came out and enjoyed themselves – I’m pumped to see everyone again… Missed my crossfit fam! Snatch 5-5-5-3-3-3 5 Rounds for time (we did this WOD on feb 13th – to compare): • 5 Front Squats • 5 Burpees •…