3-3-3-3-3
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Accessory Work
4 sets of the following (NFT):
10 Weighted Sit-up
15 Russian Twists
Wishing Jenna all the best on the NY Half-Marathon this weekend! Go get 'em!
Rip reviews the Press Crossfit.com
Rest Day
February Foundations Cycle
Our February Foundations cycle is filling up quickly! Interested participants have until February 1st to sign-up for the early registration fee of $200 (a $40 savings). Space is limited so contact David ASAP to register.
Classes will meet twice weekly on Sundays at 1pm & Thursdays at 8pm for an hour & fifteen minutes on the following dates.
FEBRUARY 2/8, 2/12, 2/15, 2/20, 2/22, 2/26, 3/1, 3/5
Further information regarding the classes format and payment can be found here. Private and semi-private Foundation classes are also available.
Congratulations to Grant & Cheyne pictured here after their wedding in December!!
Also Wishing Grant a Very Happy Birthday today!
Front Squat
3-3-3-3-3
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Accessory Work
For time:
15 Handstand Push-ups
1 L Pull-ups
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L Pull-ups
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David sets up in Tony Budding's garage gym.
The Mic'd Instructor on the Front Squat Againfaster.com
End Range Deranged San Francisco Crossfit
Jeremy Asks, Rip Answers Strength Mill
Rip on Grip Crossfit.com
Mid-Hang Power Clean
3-3-3-3-3
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Accessory Work
3 Sets of 5 reps of:
Mid-Hang Clean High Pulls
3 sets of 5 reps of:
Tall Cleans from the Mid-Hang
Nicole proving you're never too old for Crossfit.
Happy Birthday Nicole!!
Gymnastic Cert Goodness featuring Gillian Crossfit.com
The Clean High Pull Performancemenu.com
Press
5-5-5-5-5
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Accessory Work
Max Rounds in 15 minutes of:
6 Ring Dips
8 Pull-ups
10 Wall Ball Shots (20/14)
Adam locks it out
Gillian's On the Road to the 2009 Games Crossfit.com
In case anyone forgot: Crossfit Push-up Standards Crossfit.com