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By Fives

Warmup Shoulder Prep Arm Cicles Shoulder Tables Scap Pushups Scap Pullups   Skill 6 sets, 2’ rest between each set 3 Weighted Pullups + 3 Strict Pullups + 3 Chest to Bar Pullups *hands stay on the bar during each set   Skill Option 6 sets, 2’ rest between each

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Partner Rowing Ladder

Warmup Partner Wheelbarrow 3×30”   Skill 3 x Max Set of ½ BW Thruster Rest as needed   WOD Partner Rowing Ladder Each person does: 100, 200, 300, 400, 500, 600 meters. *These are max efforts.

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Diane

Warmup Jump Rope, 3 sets 20” Single Under 20” Single Under (left leg only) 20” Single Under (right leg only) 20” rest   Skill 3 Sets, not for time 10-12 Toes to Bar or 8 x Abwheel 45-60” Nose and Toes to Wall Hold or 45” Ring Plank 25L/25R Bent

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Barbell Cycling

Warmup 3’ PVC Calf Smash ½ Junkyard Dog   Skill “Pendlay Complex” Clean Hi-Pull Clean 2 Front Squat Split Jerk *Build to a heavy set   Skill Option For 20’ at a conversational pace: 10L/10R Plate Stepups 20” 30-40” Plank 10 Pushups (toes on plate if possible)   WOD Barbell

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2014 Paleo Challenge Tester

There’s still time to sign up for the Paleo Challenge! Click here to read about your next fitness cycle!   Warmup Booty Bands   Skill Back Squat Take 12’ to build to a heavy set of 5 Then, strip 20% off the bar and do a max set *This means

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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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Makeup Day!

Warmup Squats? Group up for some hip mobility. Pullups? In teams of 3 spend 1’ in a Front Lever Tuck.   Skill 1RM makeup day! If you missed Monday or Tuesday, find your 1RM from those days.   -Or-   Find a 1RM Pullup or do 5×5 Negative Pullup (4

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Grace Plus

Warmup Ladder Drills   Skill EMOM for 16’ 2 Turkish Getups on each side   WOD “Grace Plus” 3 Rounds 50 Double Under 20 TTB 10 Power Clean 135/95#

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Hangover

*10am class only today! No enrollment limit today, the more the merrier!   Warmup Junkyard Dog   WOD “Hangover” Teams of 2 100 DB Hang Squat Clean Thruster EMOM both partners do 3 Burpees (no more burpees after 20’)   Suggested weights: Newbie: 20/10# CrossFitter: 40/25# Firebreather: ½ BW total

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Happy New Year!

Here’s to a great 2013 at the box! Now, enjoy a day off! Here’s a pretty rad “Local News 2012″ blooper reel(via LiveLeak, it beats doing burpees…):    

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