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Wednesday…5/14/14

Couple of quick reminders:
1) Saturday May 24th we will be joining in with the local CrossFit community to help raise money for a coach at a sister gym – CrossFit BNI. We will be performing the WOD at our home gym (CFG), more details can be found here: https://www.facebook.com/events/622201784538560/
2) Monday May 26th is Memorial Day. Many of you know what that means – we will be doing “Murph”
3) Sign-Up sheets for Josh’s BDay Party and Alicia’s Going-Away Party are Posted on the Whiteboard by the front desk!!

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A. Weightlifting:

Clean – 10min to Heavy Single (This is NOT a 1RM, but something heavy for a single repetition.)

-then-

3×2 @ 90% w/ 90s rest (After establishing your “heavy single” (NOT a 1RM), you will remove 10% and perform 3 sets of 2 reps w/ 90s rest in between. You may drop between reps. MUST be full squat.)

B. MWOD:

T-Spine Opener…Pick Your Poison – LAX Ball or Foam Roller

C. WOD:

Row 2k Time Trial

While you are waiting for the rower OR after you have gone, you will choose one or more of the following skills to improve upon:

1) Muscle-Up Turnovers w/ Band
2) Double Under Practice
3) Pistol Progressions
4) GHD Sit-Ups (extend your ROM)

*Hint: Pick the one you suck at most…

christmas-abbott-pistol

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