04/15/16: Chipper
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Kettlebell Kitchen Meal Delivery: The complete menu, along with ingredient lists and nutrition facts can be found here on their website. Ordering instructions and FAQs can be found here.
Saturday, April 16th at 10:00am: Snatch Clinic! This clinic is FREE and open to all members, and we encourage EVERYONE to attend! This will be for all ability levels, from members who have experience with lifting to those who haven't played around much with barbells. This clinic is so important, as Olympic Lifting is foundational in CrossFit...no matter what your goals are, lifting is what will help you get fitter, faster and stronger, so we hope that you will mark your calendars and plan to attend! (Clean and Jerk Clinic to follow...)
Friday, April 29th at 7:00pm is our 1st Annual WWW (WOD, Wine and Women) Event! Michelle will be leading the WOD and we ask that you bring your favorite beverage and a snack to share. If you have any questions, please contact Dianne Mullin at dmullin14@yahoo.com!
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WOD:
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Boot Camp:
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A.) 3x
Run 800m
30 Box Jumps
B.) WOD:
50 KB Swings- 16/12kg
40 Doubles
30 Goblet Squat- 16/12kg
20 Burpees
10 HSPU modification
5 Pull ups
Post results to comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Split Jerk- 20 min to find 1 rep max
B.) WOD:
50 KB Swings- 1.5/1
40 Doubles
30 Goblet Squat- 1.5/1
20 Burpees
10 Strict HSPU
5 MU
Post results to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Split Jerk- 20 min to find 1 rep max
B.) WOD:
50 KB Swings- 2/1.5
30 Goblet Squat- 2/1.5
10 Strict HSPU
Post results to comments!
Optional: EWOD/CoreWOD
