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Friday…11/20/15

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Hours for Thanksgiving Week:

Monday – Normal

Tuesday – Normal for Adults. CrossFit Kids will have just ONE class, from 10:15 – 11am

Wednesday – 5:30 and 9am ONLY

Thursday – CLOSED

Friday – 5 & 7pm ONLY

Saturday – back to normal

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Did you read our latest blog about our Saturday 10am Advanced Class? Click Here!

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A. Weightlifting:
For today, you’ll take 20 minutes to work up to a 1RM Split Jerk.
Then you’ll do 5 x 1 @ 90% of that 1RM.
After that, you’ll have the remainder of class to try and establish another 1RM.
Record the weight you use for the sets at 90% and also record the heaviest 1RM for the day.
 
*Notes:
1) If you miss a weight twice, you MUST go back down.
2) No press-outs will be counted
3) Bar comes out of rack

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