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Tees and Tix!

Hey gang! Hopefully you’ve made up a good story for your boss on why you’ll be missing work May 31st – June 2nd, because I know you’ll be at Regionals! The roster is getting big and it’s going to be epic! If you haven’t signed up for your Orange T-shirts

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Sand Blaster

Warmup Sidewalk Warmup   Skill Back Squat 3 Warmup Sets 2×5 @ 75% 3×3 @ 80% -Rest 2’ between work sets   Skill Option Follow same rep scheme, use light-moderate weight. Between each set do 30” Ring Plank   WOD “Sand Blaster” Part A: In 5’ Run 400m AMRAP Power

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Announcing the CFCDA Regional Squad

Tired of this pic yet? Me neither. The Opens are over, we’ve locked up bragging rights as the largest team in the North West region, and we already have over 75 of the tight CFCDA tribe set to show the other gyms how a proper Cheer Squad does it- but

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My ass feels like it caught fire and someone put it out with a golf club

*The gym is closed Saturday for maintenance! Warmup 400m Med Ball Run Hip Mobility   Skill Front Squat 3 Warmup sets, followed by: 2×7 @ 70% 2×5 @ 75% *based of your most current 1RM   Skill Option Follow same rep scheme, use light-moderate weight. Between each set do 15

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99 Problems

Warmup 4’ of foam rolling 800m Jog   Skill 10’ Jump Rope Tech Get 100 UB Singles. Got that? Move to: Get 100 UB Double Unders. Got that: Move to: Triple under practice   WOD “99 Problems” 99 Squats 88 Situps 77 Back Extensions 66 Double Unders 55 Pushups 44

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Suns Out Guns Out

Warmup Shoulder DROMS 3 Rounds 30” Frogstand 30” Chin Over Bar Hang   Skill A1. 4×5 Weighted Pullup or Negative x 5 A2. 4×5 Weighted Pushup or Pushup x 12   WOD “Suns Out Guns Out” 21-15-9 HSPU or Ring Pushup 400m Run   Regional Tryouts 5:30pm WOD 1 Exactly

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Guns and Snatches

“Training is not about today. It’s about the process of going from where you are now to where you want to be later…” -Mark Rippetoe   Warmup 3 sets 45” Hollow Hold to Superman 45” Hand to Hand KB Swing   Skill Deadlift 3 Warmup sets, followed by: 2×7 @

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MILF: Mom’s with Increased Levels of Fitness

*We are closed this Saturday for gym improvements. Thank you for your patience!   Warmup Lunge City   Skill Snatch Tech followed by: EMOM 10’ 1 Snatch + 3 Overhead Squats   Skill Option For 5 min: 10” on 20” off, L-Sit For 10 min: EMOM do 8 Goblet Squats

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Trample the weak. Hurdle the dead.

Warmup Relays   WOD “Trample the weak. Hurdle the dead.” Teams of 3, AMRAP 25’ A. Row 30 Cals B. 10 HR Pushups + 10 Squats C. Walking Lunge Score is total cals and reps. Switch on the cals.

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Regionals Tickets!

The tribe at CrossFit Coeur d’Alene has done well and will once again be making a showing at the Northwest Regional Competition. Since we were the largest team in the Northwest Region (175!), CrossFit is rewarding us with 150 free tickets to Regionals! Last year 35 people sporting bright orange

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