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Monday, February 21, 2011


Hope everyone had a great weekend! Now, its time to get back to it!
Paleo challenge will me this week on Thursday night (Feb. 24) after the 5:30pm class. If you haven't paid your money for the challenge please do so this week. We will be discussing how you handled sweet potatoes and berries so far and what you should be looking out for in the next few weeks.

Crossfitters and Hybrid Participators! YOU NEED TO HAVE REST! A lot of people have been lacking on their rest days which will harm your results. Yes, I program active rest days to keep you loose but you need to have pure rest days as well. Listen to your bodies.

WOD: Cindy or Mary

Cindy: AMRAP in 20 Minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Mary: AMRAP in 20 Minutes
10 Pistols
15 Pull-Ups

Hybrid: Squat Day
Box Squats 12x2 (3-1-0-1)

WOD: Every Minute on the Minute Perform the following for 10 Minutes....
1 Deadlift (315)
2 Burpees
3 Strict Pull-Ups
4 Box Jumps
5 Push-Ups

Every round not completed=10 burpees at the end of the workout.

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