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Tuesday 01.31.17

30
Jan

Tuesday 01.31.17

 “I was never talented and nobody will call me talented, I am just a workaholic.” Dmitry Klokov

Prep work

500M Row
2X6 Drinking birds
2X6 Leg pumps
warm up movements

WOD
A.
5 sets of
1 Min on 1 Min Off row
*Same pace each set.

B.
Kipping pull up/Butterfly pull up practice
(take 5:00 to work on arch/hollow positions)
Or
Practice muscle up transitions
(start on low rings and use a band, make sure hands are staying tight to the torso the whole turnover)

THEN…
10 Rounds of
10 OVHD Walkin lunges W/45/35lb plate
7 C2B or 2 muscle ups (Bar or ring)

C.
3-5min Bike/walk/row cool down
2X2:00 Lat roll out
2X1:00 Banded pec stretch

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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