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Friday 01.27.17

26
Jan

Friday 01.27.17

Putting forward your positive energy connects you back to basic human values which we all share.
Be positive and make a difference. 

Prep Work
3 min shuttle runs in the gym (Between the pull up rigs)
2X10 Pass throughs
2X10 PVC OHS

WOD
A.
9Min AMRAP
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Then Right into
1-rep-max clean and jerk
6-minute time cap

B.
3X:20 Max effort bike sprint+10 Air squats

C.
Shin box drill 3X20
2X:30 Hollow hold

Cool Down
Mobility
Post results

Saturday , January 28, 2017.  Weight Lifting Seminar Click Here for all the details. If you are looking to improve  your olympic lifts and learn from some of the best in the industry you aren’t going to want to miss this.

2017 Reebok CrossFit Games Open is for you. Whether you compete for fun, to prove your fitness, to represent your gym, or all of the above, . Don’t miss out on the opportunity to be part of this five-week online competition that unites our amazing CrossFit community by bringing together all our amazing members. Like in the past we will be having our Friday Night Lights. This is an awesome event that you don’t want to miss out on. Last year we had close to 80 members register and I would love to get close to 100 this year. Don’t wait until the last minute to register. If you are worried because the workouts are too hard, no worries. They have a scaled option and you can go between scaled and RX each week. This is an amazing time to make the impossible become possible. Each year we see someone get their first on something. Yes it cost $20 that goes to CF HQ, but we all spend $20 on something less meaningful. Click on the link here and get signed up. With the right attitude we guarantee that you will not regret it. 

Dates for our Friday Night Lights are below. As of now we are thinking about starting at 6pm.
February 24
March 3
March 10
March 17
March 24

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