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Wednesday: 111221
Pat Filkins is leaving us to go back to school!!! Join us on Thursday Dec.22 at SweetWater in Centreville @7:00 to say bye bye…. Four rounds for time of: Row 500 meters Post Time for each round to...
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Friday: 120127
A) 5 minutes Handstand/Walking Practice B) Deadlift 5-5-5-5-5 C) 500 Meter Row for time: Post load for each round to comments: Compare to: 110603
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Thursday: 120412
A) 5 minutes Handstand or Handstand Walking Practice B) Deadlift 5-5-5-5-5 C) 500 Meter Row for time Post load for each round to comments: Compare to: 120127
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Wednesday: 130807
Four rounds EACH for time of: Row 500 meters Post Time for each round to comments: Coach’s Notes: Make sure you take adequate recovery between each of these rounds. This is an all out blood and guts...
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Friday: 140110
Nutrition Participants, you can go into the google doc and update your physical challenge. (Put down a baseline if it warrants one). For example, if your goal is to get 50 pushups, and you are...
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Thursday: 140410
Notes: No CrossFit Kids classes Monday April 14th and Wednesday April 16th. Four rounds EACH for time of: Row 500 meters Post Time for each round to comments: Coach’s Notes: Make sure you take adequate...
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Monday: 140728
Part A) Deadlift (25 minute cap) 1-1-1-1-1-1-1 Part B) 500 Meter Row Compare Deadlift to 140529
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Wednesday: 140910
Part A) Press (15 min. cap) 3Reps@70% 3Reps@80% 3+Reps@90% Part B) Split Jerk (from behind the neck, 25 minute cap) 1-1-1-1-1-1-1 Part C) 500 Meter Row Post load and time to comments: Compare to: 131107
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Four rounds EACH for time of: Row 500 meters Post Time for each round to comments: Coach’s Notes: Make sure you take adequate recovery between each of these rounds. This is an all out blood and guts...
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Wednesday: 141112
Part A) Push Press (15 minutes work up to a heavy triple) Part B) 7:00 Minutes of Annie: Part C) 500 Meter Row Post load and times to comments:
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