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No class at 10AM let’s all Support color vibe5K 😉

  

WOD 10/21/14

Strength: Front Squat (must be cleaned from the floor)

2-2-2-2-2-2-2-2-2-2 Increasing by 5# each set

Metcon: 21-15-9th

PCLN  185/105

HSPU

WOD 10/20/14

Monday Partner WOD !!! Bring those running shoes…

REMINDER: Starting TODAY the afternoon schedule has been updated to better serve school-work-commute times. 4pm Open Gym, 5pm WOD & 6pm WOD M-F. 

Partner “Murph”th

Run 1 Mile (5 laps)

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Miles (5 laps)

All laps must be run together, no leaving your partner behind!  All reps are completed as a team relay style.  (i.e. if pull-ups are split evenly each partner must only complete 50 reps of PLU).  Reps may be divided up any way the partners choose and only ONE partner may work at a time.

Saturday Morning TEAM WOD @ 10AM

Its that time again…TEAM WOD.  We’ll be doing a 2008 style team event.CrossFit-Team-Series

As always doors open at 10am and the Team WOD will start at 10:30 promptly!

10-10:30 warm-up, equipment prep, movement standards.

Teams of 4 with the following events.

-Team Tire Toss Relay

-Team Burden Carry Relay  250#

-Team Assist Pull-up Relay

Rep scheme and details revealed at the gym in the AM!

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