Monday October 7, 2013

Well this is the final week for Carlina.  She is headed to Charlotte, NC for those who didn't already know.  We're working on a 'lil sumthin' special for Fridays post as an appropriate sendoff.  So make sure you check the website Thursday night. (It should be rather comical)

Reminder: We have weightlifting class tonight and Wednesday night at 7pm.  Newbies this is not an instructional class, this is for the  experienced CrossFitters working on their Strength anf Olympic Lifts.



15 GHD Situps/ learn how to do them

3 LSit Pullups/ Strict Pullups (no kipping)

WOD "ASSault"

Walking Lunge up Hill to Main Street (jog/walk back)

then 3 rounds of:

5 Back Squats

10e uni leg opp hand KB Deadlift (53/35)

20 Back Extensions (do them right: slow and maintain lumbar curve)

finish with:

Walking Lunge up Hill to Main Street (jog/walk back)

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Sun, May 5, 2019 @ 3:01 AM

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