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Are We a Little Sore? 10/2/14

This weekend is our Olympic Weightlifting Workshop. If you have not signed up yet, and if ever wanted the opportunity to work on your olympic lifts in depth and/or I’ve ever heard you say that you wished we worked on these more – you better be in attendance.
Workshop will last from 10:30am-1:30pm and the cost is just $50.
The workshop will be much more time intensive and hands on than what you are used to seeing in a regular session. In addition to specific positional and movement work, we will have video analysis(!) and programming lectures so that you can learn how to best utilize these movements for your specific goals (i.e. CrossFit competition, weightlifting competition, general health and fitness, etc). They are geared with everyone in mind – beginners, intermediates, elite athletes, and even coaches.
As of Sunday night, we had only about 10 spots remaining – so speak NOW and speak LOUD!

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A. Skill:

Single Leg Deadlift – 15min to work up to a heavy 10 on each leg

B. MWOD:

Piriformis Stretch – 3 x 30s ea side

C. WOD:

10 min AMRAP
10 Pull Ups
10 Box Jumps (24/20)
RX+
5 Muscle Ups
10 Box Jumps (30/24)
 

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So, this happened on Wednesday night:

If you're not in this picture, you missed out!
If you’re not in this picture, you missed out!

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