Saturday, December 28, 2013

KBS, Power Cleans, Box Jumps

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*New Years Class Schedule:

December 31 - Normal class schedule
January 1st - 10am only
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Good Reading:
What is Strong?
Squats are safe, but you’re probably doing them wrong
Squat therapy: Four drills that will improve your squat
CrossFit: Save the tens! (video)
CrossFit during and after pregnancy 
Position is Key

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WOD - "Wittman"
7 RFT
15 Kettle Bell Swings, 55/35
15 Power Cleans, 95/65#
15 Box Jumps 24/20"
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Yesterday's PR's & Noteworthy Efforts
Jacky Manning - Push Jerk 215#  / 1st Bar Mucle-up


Best Results for Yesterday's WOD    
Foundations:  Kathy Faria 8:50
Conditioning:  Paul Richardson 5:06 /  Mandi Jackson 7:29 
Competition:  Daniel Smith 15:28
Barbell:  Daniel Smith 145# Press  /  Steph Richardson 80# Press  /  Trisha Meaney 100# Snatch
50+ Results:  C1 - 7:47  /  60+ Results:  Charles Danley - Foundations - 24 mins
Weekly Challenge:  TBA


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Weekly  Challenge 
-tba
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

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