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Yakima’s CrossFit Reformation 08.09.13


Yakima’s CrossFit Reformation 08.09.13

A couple of reminders. This Saturday we will have an intro class so please don’t forget to RSVP. Also I posted it on Facebook but wanted to remind you to please e-mail us a little information with the below. This will help us get to know you a little better and will allow us to help coach you.
Name, something interesting about you, previous injuries, career, goals 3,6,12 months. Previous sports. Any additional information that we should know.



BB good morning 15,15,15,15 Rest 90 seconds

*Focus on hamstrings

-Post weight and results to comments


50 Wall Balls

50 box jumps 24″/20″ (step down)

50 Double KB weighted lunges

400m run

-Post weight used for the KB lunges and time to comments

* For the lunges you will pick a challenging but manageable weight and hold 1 KB on each side for a total of 50 steps.

Cool Down:


I know he says to do this before squatting, but I wanted to share this with all of you. This is something that you can practice at home or even after a workout.

3 Responses

  1. Andrea

    Finished in 15:20. Ended up doing step ups rather than jumping because after the wall balls I feared that that would end in tears and/or blood. 16# on the kb lunges. Sad little shuffle on the run. And I nearly fell over trying to put on pants after my shower, so that was good 🙂

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