HAPPY BORNDAY ZEB!

Zeb teaching Dna the way

Another happy trip around the sun for the big guy!

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• Sat 10/12 - Be a spectator at this weekend's Bacon Beatdown!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sometime in November - VERSUS II

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WOD for Working Women's Wednesday 10/9

STRENGTH

bench press 5x3

CONDITIONING

"PLAYING WITH FRAN"

for time:

3 rounds of
7 thrusters, 45/30kg
7 c2b pullups

3 rounds of
5 thrusters, 52/38kg
5 pullups

3 rounds of
3 thrusters, 60/45kg
3 strict pullups

Compare to 01FEB2013. Post results to whiteboard/comments/Cody.

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BurgenerStrength.com

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Team Work Make the Dream Work

Julia A, Nadia T, DNA D, Gaylin R, and Sarah A 

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WOD for Thursday 8/22

GYMNASTICS

play with bar muscle-up for 15 minutes

STRENGTH

find a heavy 5-rep deadlift for today

Post deadlift load to whiteboard/comments/Cody.

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Bad Idea Thursdays - participate at your own risk! Otherwise you can work on those deadlifts.

Jamie H is celebrating her birthday with a special WOD at 7:30pm

"A Cure For the Common Birthday"

for time:
800m run (for everyone)
60 situps
60 box jumps, 20"
60 dips
60 kettlebell swings
60 overhead lunges, 15/10kg
60 ring rows
60 squats
60 burpees
(... then puke)

1 person working at a time, the other(s) drinking planking.

Then at the end you'll checkout with a beer. Or beers.

>> 1 person (1/2 WOD) =1 beer
>> 2 people = 3 beers
>> 3 people = 5 beers
>> 4 people = 7 beers
>> for every extra person in your group +2 beer

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Zeb's 61m Hammer Throw

This past Saturday our own Zeb competed in a track meet where he threw for 3 PRs. Here's his new personal record at 61.81m.

Hammer Throw - Zeb 61.81m

A crowd was there in support:

Mike P, TL, Cheryl C, Deanna D, the Man of the Hour Zeb H, AB, Sandi P, Boudy, Heather (and Felix), and Sheena (and Appa)

Must be all those ZEB drinks.

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WOD for Freestyle Friday 6/7

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

OR

Any other iteration of FRAN that we've done: dumbbell, kettlebell, Playing With FRAN, CGO 11.6/CGO 12.5, CGO 13.5, Heavy FRAN, etc.

Post version and time to whiteboard/comments/Cody.

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Best one of these yet!

1:07 on is money

Maybe we'll get a line of BroFlexes for the new gym* in the next month.

*If you'd like to know where the location is for the new iteration of Foundation CrossFit, please be present at this Saturday 11:50am at FCF.

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Mobilization Monday

Lyndsay, Dna, and Hadjar

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WOD for Monday 4/15 - Deload Week

STRENGTH

back squat 5x5

CONDITIONING

for 10 minutes:
20 seconds kettlebell swings
10 seconds rest
20 seconds pushup
10 seconds rest

Post kbs and pushup score to whiteboard.

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More Kettles, More Lunges

Dna's Bulgarian Split Squat

In any lunging movement, it is paramount to have the shin vertical and the mid-foot to heel loaded in the front leg. This access allows for better muscle recruitment and more efficient movement.

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WOD for Tuesday 4/2

GYMNASTICS

play with handstand walking for 20 minutes

CONDITIONING

as many rounds as possible in 12 minutes:
10 kettlebell snatches
10m overhead kettlebell lunge

Post rounds to comments.

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via Garrett D:

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