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Thursday 3-3-16


Thursday 3-3-16


A. Mobility
B. “Goat Day”

On the Minute for 20:

Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.

Screen Shot 2016-03-02 at 9.07.00 PMOpen’s WOD 16.2 will be announced tonight!!! Go to to watch live!

[styledbox type=”information” ]Special gym hours for the 2016 CrossFit Opens. For the next four Fridays, CFRC will be using Open Gym hours to allow for Opens WODs.




[blockquote type=”blockquote_quotes” align=”center”]Genius is one percent inspiration and ninety-nine percent perspiration. (Thomas A. Edison)[/blockquote]

5 Responses

  1. Shelly


    10min Goats/10 Amrap
    200 run
    12 power cleans 95/65
    6 pull ups

    Celia 5 rnds rx
    Paul 4+100 run rx
    Joyce 4+3 pc rx
    Margie 3+2 pc 55#/red
    Cari 2+9 pc purple
    Viv rx
    Shelby 3+200 run rx
    Anna L. 3+1 run 45#
    Andrea 3+2 pc rx

    Nancy row/45#/rr fast!!
    Rachel 3 rnds red
    Luis 3 rnds 85#/blue
    Alex 75#
    Joe 3+200 run 135# rx+
    Nicky 4+100 run rx
    Ricky 3+200 run (push ups)
    Evangelina 3+6pc 55#/blue
    Kaelin 85#
    James 3+200 run 115# rx+
    Michael 2 65#/rr
    Ronnie Real fast
    Shelly 5+100 run rx

  2. Adan= OHS/ Pull ups
    Kevin= pull ups/ push ups
    Dane= Power Clean/ Push press/ sit ups
    Michael= pull ups/ HSPU/rowing
    Stephanie= pull ujps/ double unders/abs
    Jason= mobility
    Jason A= db step ups/ OH walking lunges/strict pull ups
    Leslie= rowing
    Brenda= rowing/sit ups
    Kendra= pull ups/sit ups

    Ashley’s WOD 😉
    1mile run
    20 t2b
    30 strict K2c
    800m run
    20 strict press
    30 Hang power cleans
    400 m run
    20 back squats
    30 burpees

    Completed by:
    Sean H
    Anna S

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