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CapTest 2

Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Warm Up:  Half-moon slam ball ladder, 1-5 Skill: Hang Power Cleans for 10′ do 3 hang power cleans EMOTM. Men, start with 95#, women, 65#. Add 10# every minute, with a goal of

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Whooptie

Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! 8am oly hour Individual Warmup – On Your Own 400 m Row Foam 3’ DROMS Mobilize Shoulders   Group Warmup 8 BTN Snatch Push Press 8 OHS 8 Muscle Snatch 8 Hi-Hang

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Broken Fran

Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Warm Up: wheelbarrow, 30m hop-n-run, 6 laps Skill: 5′ to work on jerk skills and postioning 15′ to get 10x 3 split jerks, 75-85% of a heavy single Every minute on the

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Skills, and the bills they pay.

Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Warm Up: buddy shitee ladder, 1-8 reps buddy slam ladder, 1-8 reps Then, with the remaining time in class:  3-4 rounds, with 30″ between exercises: A1. 4-6 handstand push up A2. 4-6

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The How and Why of RSVP’ing to Class

Why Reserve a class? In a word: quality. When limit our class sizes, the goal is not to shut people out of their preferred time; but rather to ensure that every athlete in the class get the attention that they need. It is less a question of floorspace and equipment,

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Last Chance!

Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Warm Up: ladder drills! Skill: 5′ for clean tech 15′ to get 10 sets of: 1 hang power clean 1 below-the-knee power clean 1 squat clean Skill Option: 5′ core focus: parallette

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Duathlon

Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Warm Up teams of two, with both partners working at the same time: 3 rounds: 10 scap slide 10 shitee then, alternating every 20″ for 4 rounds each: high knees, in place.

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Sign Up For The 2013 CrossFit Games Open

Games season is almost here! The Open, a world-wide, online CrossFit competition, will begin March 6th, 2013. Last year, over 60,000 people participated, and this year, over 100,000 athletes are expected to enter into the event- and we want at least 200 of them to be from our little slice

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CapTest 1

Who’s ok with being mediocre? Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate! Warm up: Instructor-led kettlebell warm up; hip, core and shoulder focus Skill: 5′ snatch tech&warm up 15′ to get 10 sets: 1 mid-hang power snatch, 1

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Supersweet Saturday

8am oly hour 9am Supersweet Saturday med ball WU then: in teams of two, alternating for 10 rounds each: 10-1 burpee 10m ab disc 10-1 star jumper 10m broad jump  

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