CrossFit Games Open 11.1

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• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
• Sunday March 9th - VERSUS III: Return of the Jedi, hosted by CrossFit SLU (facebook event here). Registration coming soon.

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WOD for Chinese New Year Friday 1/31
CGO 11.1
as many reps as possible in 10 minutes: 30 double unders 15 ground-to-overhead, 35/25kg
Compare to 22NOV2013 and 01NOV2013. Post score to whiteboard/comments/the Cody app.
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The Essence of Pete Carrol's "Win Forever" Philosophy - Seahawks.com
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False Grip!

Garrett D demonstrates setting the hands up for a false-grip: a necessary setup for strict muscle-ups.

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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. Currently 25 FCF vs 24 SLU.

Sign up before registration closes! ----
WOD for Champagne Friday 11/15

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

compare to 01OCT2013. Post results to whiteboard/Cody.

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