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Friday 5-13-16

12
May

Friday 5-13-16

WOD

“Open Test”

50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

For Time

EXTRA

1: Back squat: Warm up, then establish a 20 rep max back squat (If you have never done 20 reps squats, obviously be smart about this. Keep the reps low as you work up, pick a weight and get after it.)

2: Dynamic effort back squat: 10 rounds – Every 60 seconds, perform:

-2x back squat @ 70% 1 RM.

*Dynamic effort refers to a speed squat. Keep the weight light and the power high. If you are familiar with box squats, sub those for the back squats.

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[styledbox type=”warning” align=”center”]The Competitive Edge BootCamp classes are here! Come join Coach Joyce Mon-Fri 5AM, 7AM or 8AM, Sat 8AM, for 45 minutes of booty burning badassness!!! [/styledbox]

[styledbox type=”information” align=”center”]New morning hours: (Mon-Fri)

5AM Bootcamp and Open Gym

6AM CrossFit Class

7AM Bootcamp (only)

8AM Bootcamp (only)

9AM CrossFit Class

10AM CrossFit Class

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[styledbox type=”download” align=”center”]May Events:

May 16th: Nectar Juice Bar sample station (details coming)

May 30th: Memorial Day Hero WOD, Open Gym 9AM-11AM

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