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Monday 01.30.17

29
Jan

Monday 01.30.17

“Ahead of efficiency is safety”

Prep Work
Monday
500m Row-Moderate pace, get warmed up
2X10 Goblet squat 53/35
2X30 Pigeon stretch

WOD
A.
Front squat
3-2-1-3-2-1
* Make second wave heavier then the first
15 min Cap

B.
20-15-10-5
Cal Rowed
Thrusters 95/65
* 10 Min Cap for this workout. I want you to move fast and get as far into this as you can.

C.
3 min Cool down on bike
2X1:00 Banded lat stretch
2X1:Couch stretch

Cool Down
Mobility
Post results

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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