Keeping It Tight

Brian C

Keeping a strong and straight midline allows for better movement and more efficient work.

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• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Register for the CrossFit Total at 2pm FCF on Saturday, September 14th at 2:30pm.

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WOD for Max Week Wednesday 9/4

STRENGTH

bench press 3RM

CONDITIONING

for time:
90 double unders
800m run
70 kbs, 24/16kg
60 HR push-ups
50 burpees
40 t2b
30 pistols

compare to 07AUG2013. Post results to whiteboard/comments/Cody.

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THE SCHOOL OF ROCK Wails Against the Man - For Fat Acceptance - Badass Digest

A great observation of a great movie.

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Jump For Joy (Again)

Brian C

VERSUS I is this Saturday. At the moment we have about 51 athletes signed up (through our facebook event), but we need more FCFers!

Event 1 was announced on facebook yesterday. Maybe Event 2 will be announced tonight...

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WOD for Silent Week Thursday 8/8

STRENGTH

play with still rings for 15 minutes. link 20 consecutive elements minimum.

CONDITIONING

Complete each of the following:

• 1 minute max calories on the AirDyne
• 2k row for time
• 30 hspu for time
• 4 minutes to establish a max length broad jump

Rest as needed between events. Post results to whiteboard/comments/Cody.

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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):