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Yakima’s CrossFit Reformation 09.30.13


Yakima’s CrossFit Reformation 09.30.13

Hope everyone had a good weekend. Just want to remind everyone that  we will be having our two our Kipping Clinic next Saturday October 12th. Every skill level will benefit from it. If you think you know everything about a kipping and how to apply it, then yeah it’s probably for you. We will be limiting this clinic to only 20 people, so don’t wait until the last-minute to sign up. I can tell you from personal experience that just because you can do a kipping pull up or toes to bar does not mean you are doing it correct or efficient. To save your spot please e-mail me at

Also don’t forget to check out our upcoming event page for more information on what is going on.

Well we finished our 5 week Gymnastic/Kettlebell cycle, hope you all enjoyed it! Here is a little  video and we will have a full length video out in the next couple days.

Prep work;
3 rounds

30 sec Table top stretch L/R
10 dislocates
10 squats

10 min to work up to a heavy thruster

Post weight to comments.


3 rounds of:

400M run

20 American swings

30 perfect push-ups

Cool down:
5 min row/ air-dyne
Overhead mobility work

19 Responses

  1. Jonathan Douglas

    Umm thruster – 225 x 1 after a nice bailout.

    70 LB KB – 9:55, threw in a couple push ups from the knees for good measure 🙂

    Good workout.

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