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Getting Salieri on my Mozart

Friday April 18th

COD with Anne…. had a great morning catching up with the early birds

Masters workout:

3 rounds

50 cal row

15 HSPU… 199 more words

Crossfit

04.18.2014 20minute AMRAP

Announcements

1)

Challenge begins April 28th. Register now by clicking the link above.

2) For those of you that have a “Grandfathered” membership, please make sure that all payments are received on your due date and that there is no lapse in membership. 52 more words

WOD

04.18.14 - Friday - Cherry Picking

The definition of CrossFit is “constantly varied functional movement performed at high intensity.”

Let’s talk about that “constantly varied” part.

Constant variation means that we’re doing lots of different things in lots of different combinations. 453 more words

CrossFit

4/17/14

Dynamic Movement Warmup

Mobility

Supine wall squat 2 mins

Overhead lats with band (external rotation) 2 mins each side

Thoracic roll 2 mins

Strength

(All percentages are of 90% of 1rm, not full 1rm) 20 more words

WOD

04.17.2014 Another 12minute Clock

Announcements

1)

Challenge begins April 28th. Register now by clicking the link above.

2) For those of you that have a “Grandfathered” membership, please make sure that all payments are received on your due date and that there is no lapse in membership. 66 more words

WOD

4/16/2014

A) HBBS 4×6 (add 5-15 lbs from last week)
*(Reps x Sets)

B) EMOM 10
Even – 3-5 Front Squats (taken from the ground) (Rx 205/135, Masters 165/110) 33 more words