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Today is Friends and Family Day! I can’t wait to meet those important peeps in your life. If you have a guest with you today, they will have to fill out a waiver before we begin the fun! It kind of sucks that so many people are afraid of CrossFit. If you know someone that is interested but was not able to make it in today, let me know when is a good day for them to come in and give CrossFit a go.

CrossFit WOD:

3 rds:

1 min stations max reps:

air squat

burpees

G2O w plate 45#/25#

lunges 45#/25#

abmat situps

Rest 1 min

WEIGHTLIFTING CLASS 

Clean progression warm up

– clean & jerk 6 x 3  70% – 80%

– push press 4 x 3 @ 65% – 75%

– Core GHD windmills 3 x 1 minute sets