Flow with the Go
Thursday, May 16, 2013 at 10:00PM
CF Advanced WOD:
A. Alternating reverse barbell lunges 16 reps (8 per leg) 4 sets - start @ 40% 1RM backsquat rest 90-120 sec
B. OTM x 10 sets
2 Power Clean + Push Jerk
8 Heavy Russian KBS
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Yoga Reminder: Sydney's Class is starting its new time tomorrow at noon. (Register here, Seminars tab)
Four Stripes
Wednesday, May 15, 2013 at 10:00PM CF Advanced WOD:
A. HBBS 8-10 reps 3 sets rest 120-150sec
B. Supine Bar Rows AMRAP in 60 sec 4 sets rest 120sec
C. 2RFT:
20 Ball to shoulder 50/30
20 Knees to Elbows
50 Double Unders
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Sydney's Yoga Class this Saturday is now at noon! Please register via the seminars tab on Mindbody (link)
From the New York Times & Michael Pollan: Some of my Best Friends are Germs
Drinkwater
Tuesday, May 14, 2013 at 10:00PM CF Advanced WOD
"Jackie"
1000m Row
50 Thrusters 45#
30 Pullups
(compare to 2/12/13)
Where's My Sandwich?
Monday, May 13, 2013 at 10:01PM CF Advanced WOD
A. Power Snatch + Hang Snatch + OHS - 6 sets R1M
B. Hang Clean from mid thigh + Front Squat + 2 Push Jerk - 6 sets R1M
C. Heavy 5 rep Front Squat in 8min from the ground
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New Shirts: In case you haven't seen them, new T-Shirts are in! Both unisex and ladies cuts from S to XL. $25 - you can sign your name on the self-service retail sheet on the kiosk






