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30 December 2015

HIGH HANG SQUAT SNATCH

So much fun yesterday. Thank you everyone who came and shared your friends with us!

And thank you for helping us help them enjoy it!

Today we get to work on:

Strength
Speed
Power
Flexibility
Coordination
Agility
Accuracy
Balance

All in one movement……pretty sweet.

#cfbblove
#cfslove
#trainlocal

Mobility
Roll it out!
Stretch it out!
Weightlifting
These are working on droping under so not Power Snatch
Hang Snatch (5-5-5-3-3-3-1-1-1)

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28 December 2015

One Holiday to go!!

It’s gonna be a fun week. Remember it’s Bring-a-Friend day Tuesday. Help us get some people off their haunches.

THE CRUST BUSTER
We know everything is outta whack right now. Food, schedules, sleeping arrangements, it’s all kinda part of the deal. But, just because we can’t do it perfectly right now doesn’t mean we can’t do it at all.

Get in here. This workout is a purposely designed “knock the crust off” WoD.

#cfbb
#cfsl
#purposedriven

Mobility
Take some time getting that lower back and those hip flexors awake and warm after probably an abnormal amount of sitting.

Metcon (AMRAP – Reps)
EMOMx24
Min 1: :35 seconds for max burpees

Min 2: :35 seconds for max hang cleans 135/95

Min 3: :35 seconds for max reps pull-ups

Min 4: :35 seconds for max reps front squats 135/95

:35 work, :25 rest each minute, so you will do 6 rounds of the above. You should be panting progressively heavier and especially in rounds 4,5,6

*score is total reps

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Today we are taking some time to teach the muscle-up. This is a higher level movement in CF but there are many of you who have the strength prerequisites and just need a little honing of skill. Today is your day. For the rest of you, this is an opportunity to get acquainted with the movement as you continue to build the strength you need to accomplish it!
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21 December 2015

“MAD UPS”

For time:

25 GHD’s
1 Muscle Ups
20 GHD’s
2 Muscle Ups
15 GHD’s
3 Muscle Ups
10 GHD’s
4 Muscle Ups
5 GHD’s
5 Muscle Ups

* if you don’t have muscle-ups choose your modifications as an opportunity to build ring dip strength

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17 December 2015
KICK PUSH

Intensity was up yesterday guys!! Very well executed.

Today make every rep count, to the full standard every time.

So if you’re toes don’t quite make it up to the bar, no big deal, just regroup and don’t count that rep and try again.

Wall ball standards are that you break parallel at the bottom of the squat and the wall ball passes the ten foot line and touches the target.

If you don’t make it all the way past the line or squat all the way down, don’t count it. It’s only going to make you better and you will feel much more accomplished knowing you did everything as it was supposed to be done and you got a legit time.

Work hard today and finish the week strong.

Back to work.

#CFSL
#CFBB

Metcon (Time)
30 Wall Balls 20/14
25 Toes to bar
25 Wall Balls
20 Toes to bar
20 Wall Balls
15 Toes to bar
15 Wall Balls
10 Toes to bar
10 Wall Balls
5 Toes to bar
5 Wall Balls

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14 December 2015

CROSSFIT TOTAL

3 Lifts

9 Attempts

1 Total

Focus on your breathing today.

#cfbbstrong
#cfsltough
#trainlocal

Weightlifting

The CrossFit Total

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)