Skill Intensives?

Ann Marie D working butterfly pullups

Would anyone be up for some regularly-scheduled skill intensive workshops?

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• Sat 11/16 and Sun 11/17 - Ido Portal Seminar @ CrossFit Seattle.
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF

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WOD for Thursday 11/14

STRENGTH

front squat 3x10

ACTIVE RECOVERY

Trainer's Choice!

Post results to whiteboard/comments/Cody.

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One-Arm Burpees, CFG2013 Tickets SNAFU

In the above picture, Ann-Marie is working a one-arm burpee due to a football injury. We can scale any movement when you guys ask!

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WOD for Tuesday 5/14

GYMNASTICS

3 attempts to find your max handstand

CONDITIONING

for time:
70 burpees
60 situps
50 kettlebell swings, 24/16kg
40 pullups
30 hspu

Compare to 11APR2013. Post best handstand and time to whiteboard/comments/Cody.

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Well that was quick. The CrossFit Games tickets went on sale this morning at 10am, sold out the Gold Level tickets by noon, and are now completely sold out*.

For those who want to catch it on tv/online, it'll be streamed the entire time!

Otherwise, the best option is to see the NW Regionals in person this May 31st thru June 2nd. You can still buy tickets here. It's in Kent at the ShoWare center.

* You can still purchase CFG tix online here. But don't.

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Extracurricular Cardio 5/14

RUN, ROW, BIKE/AIRDYNE

3 x 8 minute intervals (4 minute recovery between intervals)

Work for max speed/distance on each interval. Remain consistent and try to best the previous distance/speed traveled with each attempt. ROW: Set drag factor between 120-140.

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete.

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn’t being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.

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CV Homework: Week of 3/4 (1 of 2)

As we've mentioned in class last week, we've got you covered for out-of-class conditioning. This will be workout 1 of 2 this week.

Matt M, Brian C, AJ, and Ann Marie

Here's your Extracurricular CV work for today (3/5) or tomorrow (3/6):