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General Fitness 02.21.15

20
Feb

General Fitness 02.21.15

We now have 50 members signed up, can we get to 55 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

With the OPEN starting Thursday the 26th, and our goal of having over 50 members participate.  We will be needing a lot of help judging. If you take this course and help us judge,we will reimburse you the $10.(bring your certificate).  For those of you that struggle with the names of different movements this course is highly recommended. It’s only $10 and you gain a lot of knowledge and if you help us Judge we will reimburse you the $10!! Sounds like a good deal to me:).  (click here) to take the judges course.

Prep Work
Team stretch

WOD
Teams of 3
20 Min amrap
400M Run
10 KB Thrusters
1 Set of KB’s per team- Each partner has to do the run+thrusters.

Cool Down
Mobility
Post result

 

 

1 Response

  1. Teressa

    In Seattle for the weekend so decided to check out Crossfit Felix. Really nice facility and the coaches were great as well! Nothing compares to our box though- Marcos and Brendan are just the best!

    Feeling pretty sore today, this week was rough on my body.
    Did some new warm-up drills and worked on DUs, which are coming along nicely 🙂

    WOD:
    15 Min AMRAP
    12 1 arm KB Swing (russian) left Arm (53/35)
    12 1 arm KB swing (russian) right arm
    12 Pull Ups
    400m Run

    Used 35# KB and used a red band for pull-ups. Finished 4 rounds in 15:20.
    Running around the block in a city had some added obstacles that were kind of fun- people walking, dogs, construction, man in the unicorn mask?… you know.

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