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September 17 2016


September 17 2016


September 17 2016

Today is the last day we’ll have an Open Gym on Saturdays at 10:30AM as we will be allotting that time for the New You Challenge Participants. When you see new people in the room, be sure to greet them and help them feel comfortable! You’re the best CrossFit community that I know of and I’m excited for the over 40 participants to meet you and see the amazing people that share their greatness within these walls!

Gymnastic Skill Practice
This could include Rope Climbs, Pull-Ups, Ring Dips, Handstand Push Ups, Muscle Ups, and all of their progressions!
You will have 10 to 15 minutes to work on them!

Partner WOD!
Complete as many rounds as possible in 30 mins of:
150 Air Squats
Row, 1500 m
100 Back Squats, CRX: 135/95 lbs, FRX: 75/55 lbs
100 AbMat Sit-ups
50 Front Squats, CRX: 135/95 lbs, FRX: 75/55 lbs
50 Shoulder-to-Overheads, CRX: 135/95 lbs, FRX: 75/55 lbs
*Partner WOD: Teams of 2
1 Athlete is working while the other is resting and they tag off to complete the total number of reps each time.*

We’re ending a tremendous week of hard work with a “fun” little partner WOD. Ideally, you and your partner will share the same Barbell, but some exceptions may apply at the coach’s discretion. The key is to trade off the work load at strategic points and communicated abundantly. Have a great weekend CFS!