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2
Mar

We Are Family

Check out “Bailing Class” on Saturday, March 12th

and

Nutrition Guide Rollout and Q&A on Saturday, March 26th!

WOD for Thrusday 030311 – Click Here For Today’s Schedule 
Double Unders

Take 20 minutes to work on your Double Unders.  How bout trying some triple unders?  Or 1-legged DU’s?
  –Rest–
3 Rounds For Time:
10 Back Squats (60% True 1RM)
20 DB Push Press (35/25)
40 Sledgehammer Swings (20 right/20 left)

Post Time to Comments
For the skill segment, use the time to work on your Double Unders.  If you have Double Unders see how many you can do in a row.  Or try them on one leg.  Or try Triple Unders.   

For the Metcon, use your true 1RM for the Back Squat load, not your Wendler “working 1RM”. 

ENDURANCE WOD tonight at 6pm!Run
3 Round 
200m + 400m+ 600m
Row
3 Rounds 
250m +500m+ 750m

Rest the exact time it takes you to do each interval in each set. (example: 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc)

Upcoming Bootcamps Starting March 7th  
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)
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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