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Cindy

*New Year, New class! Saturday now consists of a 9am AND 9:45am CrossFit class! Make sure you enroll, class size limit will be enforced!   Warmup Ladders   WOD “Cindy” ARMAP 20’ 5 Pullups 10 Pushups 15 Squats

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Elizabeth

Warmup Thacker Warmup   Skill Take 20’ to build to today’s heavy Snatch   Skill Option 4 sets, 30” rest between movements 20 Barbell Front Rack Stepups (resist pushing off trailing leg) 10 Good Mornings (use same barbell) 20” L-Sit or L-Hang   WOD “Elizabeth” 21-15-9 Power Clean 135/95# Ring

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Pilgrimage

Warmup Booty Bands   Skill Back Squat 3 warmup sets 5×3 @ 80%   Skill Option Back Squat 5×5, focus on bracing and good technique   WOD “Pilgrimage” 10 to 1 American KBS Burpee Broad Jump -> west to east 1 to 10 Ring Row Burpee Broad Jump <- east

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Team Cindy

9:00 CrossFit Warmup Partner Wheelbarrow Walks, 3×30”   WOD “Team Cindy” Teams of 2, AMRAP 25’ 5 Pullups 10 Pushups 15 Squats -Do a full round, then switch.   8:00 Oly Hour A. Thacker Warmup B. 7×1 Pause Snatch (2″ pause @ knees) C. 7×1 Pause Clean (2′ pause @

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Tiny Dancer

*Remember, morning and noon classes only today! No PM classes.   Warmup Grab a partner, a rope, and a KB. See how many Double Unders and Russian KBS’s you can do in 4 minutes. Switch every 30”.   Skill Deadlift Over 20’, build to a heavy set of 5  

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Turkey Chipper

*9:30 class only today! If the class is full just show up! Come in and sweat out some stuffing- the more the merrier!   Warmup Jumkyard Dog   Skill Take 10 mins to set up your area and practice movements   WOD “Turkey Chipper” 1k Row 30 KB Swings @

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Burn Notice

– Coach D still in it at week 8! Warmup PVC Calf Love 3 sets 5 ¼ FS 5 Front Rack Sotts Press   Skill Front Squat 2 warmup sets 4×8, ascending   WOD “Burn Notice” Teams of 2 AMRAP 8’ Row 300m Rest 2’ AMRAP 8’ Run 200m –

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Curl’s for the Gurls

Warmup Thacker Warmup –use a PVC, training bar, or steel bar   Skill EOM for 16’ 3 Position Snatch (mid thigh, knees, floor)   Skill Option EMOM 16’ Odds: Alternating DB Snatch x 10 Evens: 30” plank   WOD “Curl’s for the Gurls” FGB Style, 1’ at each station for

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Fran

Warmup Banded Frankenstein Walks   Skill Back Squat 3 Warmup sets 5×4 @ 75%   Skill Option Back Squat 5×5   WOD “Fran” 21-15-9 Thruster 95/65# Pullup *If your last Fran was sub 3:30, do chest to bar pullups.

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Team Spelen

Warmup Line Drills   WOD “Team Spelen” Teams of 2 for 6 total rounds Run 400 21 Pushups 12 Pullups -Switch every station. Partner A runs 400, then B does 21 swings, then A does 12 pullups, then B runs 400…     Oly Hour Thacker Warmup A. 5×3, Snatch

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