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Cluster F*&K!

9
Apr

Cluster F*&K!

ASHLEY’S GOING TO REGIONALS FUNDRAISER!
Saturday, April 17th, 12pm-2pm!

We’re giving you ONE MONTH FREE when you
refer a friend to our upcoming 
Bootcamps starting April 12th!!

WOD for Saturday 041010 — Click Here For Today’s Schedule 
Ring Dips
4 Sets for Max Reps
–Rest–
7 Rounds For Time:
5 Clusters (squat clean to a thruster) (135/95)
7 Box Jumps/Steps (30/24)

Post Number of  Reps and Time to Comments
This week’s strength segments will focus on max rep bodyweight movements.   Rest appropriately between sets to be able to perform max effort attempts. 

For the Metcon, consider using a Cluster load of 40% 1RM Push Press in order to maximize power output and intensity for this WOD. 

EVENTS @ CROSSFIT DURHAM
Ashley’s Regionals Fundraiser— Saturday, April 17th
Womens Self Defense Seminar — Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th — 8 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)

Bootcamps – Starting Monday!
CrossFit Bootcamp (M/W/F @ 6:15am)
CrossFit Bootcamp (M/W/F @ 7:15am)
CrossFit Bootcamp (M/W/F @ 6:00pm)
Weight Loss Bootcamp (M/W/F @ 7:00pm)

Like this video?  Then don’t miss the Whole9 Nutrition Seminar on May 6th!
[youtube]http://www.youtube.com/watch?v=jwTF0_h5BFU[/youtube]

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