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Elevated

9
Mar

Elevated

Register for “Bailing Class” this Saturday!  It’s FREE!

Got a nagging injury or ailment?  You NEED to attend the Z-Fit Seminar on March 19th!

WOD for Thursday 031011 – Click Here For Today’s Schedule 
Elevated Parallette Pushups
Max Sets of 3 Reps in 10 minutes
Video here
–Rest–
AMRAP in 15 minutes:
10 Overhead Squat (50% bodyweight)
10 DB Push Press (35/25)

Post Press Loads and Metcon Rounds to Comments
For the gymnastics strength segment,  we are working on parallette pushups.  Do them with your feet elevated on a box.  How high is up to you.  Work in sets of 3 reps.  Make each rep count.  Rest as needed.  This is more about proper technique than just getting as many reps as you can.  Get GOOD reps!  

For the Metcon, choose your OHS load based on bodyweight.  Do not use a rack.  Make sure you do DB Push PRESSES, not JERKS.         

ENDURANCE WOD at 6pm tonight!
Run or Row
3 Rounds
7 minutes max effort
Rest 3 minutes

Upcoming Bootcamps Starting THIS WEEK!
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)

Upcoming Foundations Courses
Starting March 29th – (Tues/Thurs @7pm) – Only 3 spots left!
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Bailing Seminar — Sat, March 12th
Z-Fit Joint Mobility Seminar — Sat, March 19th
Nutrition Guide Rollout and Q&A — Sat, March 26th

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