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.

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Skill/Strength

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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