1-1-1-1-1-1-1

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Poweful Woman

Introduction to the Deadlift
Powerful Women!

Warming up

Foundations warming up

DJ and Deadlifter

David and Mike are roomates. (Anaxamander is close behind)

This was literally the best picture we could get of Anthony. 16 and fast as lighting

The sweet feeling of accomplishment

For Time:
Run 1240 meters
300 Squats
150 Push-ups
Run 1240 meters

Partition the Squats and Push-ups as needed. Start and finish with the run

We’ll be meeting upstairs again.

Get well soon, Erik! We miss having you in class

Starting the Zone off Right

This is a partner workout. Partner A must complete the “task” portion of each section while Partner B moves through the “Work” portion with minimal rest. After Partner A completes all the task reps they must switch immediately for good time. Once all the “task” reps are completed by both participants, they may move on to the next section.

Section 1

TASK: 200 Kettlebell Swings

WORK: Bear Crawls

Section 2

TASK: 100 Push-Ups

WORK: Walking Lunges

Section 3

TASK: 15 Turkish Get Ups each arm

WORK: Farmers Walk

Beginner’s Class.

Our box is pretty hardcore.

This is our upstairs facility

Inspiration

21-15-9 Reps of:
Thruster
Double Unders
Weighted Sit-Ups

Additional work:
Turkish Get Ups
Windmills

Weighted Sit-Ups

Why you should Olympic Lift
by Jim Wendler
ELITE FTS

30-20-10 reps of:
Burpees
Knee to Elbows
Box Jumps

Compare to WOD 1.28.08

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Dan FDNY

Plyo Boxes.
If anyone has the resources to construct a few 20" Plyo boxes, or knows someone that does, please tell us! We will pay for the materials and can exchange labor for money or training. Email or tell us in person.

Coach Allison is in California at the new Gymnastics Cert. Everyone should look forward to having her share what she learned when she returns on Wednesday! Also, please welcome Cleiser back from her month long trip to Cuba!

General IF and Reader Q&A

1, 1, 1, 1, 1, 1, 1

Check out This demo of the Push Jerk!
Look for:
1. Her hip opening up completely before the second dip.
2. She pushes herself underneath the bar and locks out her arms after the initial drive up.
3. Her minimal change in foot positioning

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The new cycle of Foundations did a great job on their first class. Please remember to do your homework and read the "What is Fitness?" article. We will review it next class.

5-5-5-5

Skill work:
Ring Support/Muscle Up Transition/Assisted Muscle Ups

Thanks to Shane and Allison for helping put down our new mats!!

5-3-2-1-1-1

Remember that we will not be meeting tomorrow for the holiday! Enjoy the extra Sleep

Why Weightlifting Shoes?

"God’s Workout"
It’s Official: Men Like Meat

Just a reminder that we will NOT be holding any classes this Sunday, March 23rd for the holiday.  Saturday’s 1015am group class is on as regularly scheduled.

Beginner’s Group Classes
Starting this Monday (3/24) we will be holding Beginner Group Classes at 6pm on Mondays and 11am on Sundays.

Foundations Program
The dates for this cycle of the Foundations progam are: 3/26, 4/2, 4/9, 4/16, 4/23, and 4/30. Classes will be held every Wednesday night from 545-7pm. There are only 2 slots left! Email me for more information and to register!

Group Classes
The CF Group class schedule is:
M: 7pm
W: 7pm
Sa: 10:15am
Su: 12pm

Group classes are still open enrollment however we will be closing them as more Beginner’s classes are added. Please try to come to a Beginners Group class or sign up for Foundations if you’re not experienced with the majority of CrossFit movements and Benchmark Girls.

Class descriptions can be found under the "Class Options, Schedule and Pricing" link located under the Getting Started tab on the left hand column.