11/14/16: Kettlebell Kitchen Food Tasting!!!!

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UPCOMING EVENTS!

Monday, November 14: Kettlebell Kitchen Food Tasting (During Afternoon/Evening Classes--Open to Everyone!)

Saturday, November 19:  CrossGiving (CFR Thanksgiving!)

Saturday, December 3 @ 8:00am:  MisFit Toys Throwdown

JUDGES and VOLUNTEERS REGISTRATION FOR MISFIT TOYS

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WOD:

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Boot Camp:

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A.) 5x

10 Weighted Step ups (5 Per leg)

immediatly followed by

20 Dynamic Step ups

B.)

4 rounds for time of:

Lunge 100 meters

Run 300 meters

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.) Back Squat- find 5 Rep max, rest 3, 95% x5, rest 3, 90% x5

B.) 4 rounds for time of:

Lunge 100 meters

Run 300 meters

Wear a 20-lb. weight vest.

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A.) Back Squat- find 5 Rep max, rest 3, 95% x5, rest 3, 90% x5

B.) 4 rounds for time of:

Lunge 100 meters

Run 300 meters

Wear a 20-lb. weight vest.

.Post results to SugarWOD!

Optional: EWOD/CoreWOD