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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Hanging Off the Floor

AB, Boudy, Heather, Tony, BCS

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WOD for Freestyle Friday 5/30

Choose either A. or B.

A.

9-6-3 reps for time:
burpee muscle-ups
split snatch, 61/45kg (alternating)

OR

B.

15-12-9 reps for time:
hang power clean, 45/30kg
burpee pullups

*Start and end with a 400m run


Post time to whiteboard/comments/Cody.

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Also leaving us: Team Sassyhip member Mika. She's moving to Boston and will be snatching and cleaning shit tons over there.

We're going to miss all three of you guys!

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Jumping For Joy

Heather, our most recent CrossFit.com celebrity

Or finishing a burpee. It's all the same to me!

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WOD for Thursday 1/3

SKILL

play with the front lever for 15 minutes

STRENGTH

"GYMNASTY THIS!"
tabata intervals of:

• hollow rock
• back bridge
• upper-arm support
• handstand
• top-of-chinup

Challenge yourself to the most difficult, but doable, variation you can muster.

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Check out the latest Barbell Shrugged podcast featuring a shout out to a familiar gym:

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