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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Thrustering

Throwdowns are so much fun. Having your gym fam there is even better.

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WOD for Champagne Friday 2/1

“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 23AUG2012. Post time to whiteboard.

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Beer, Wax, Competitive Exercise Party at CrossFit SLU this Saturday at 4pm.

Check this out to see what team WODs will go down.

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#ThrowbackThursday

Does anyone remember these days?

Say hi to some familiar faces:



The video contains footage from late 2009/early 2010... and we've got PLENTY more where that came from. Maybe we'll see something next week!

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WOD


"PLAYING WITH FRAN"

for time:

3 rounds of:
7 thrusters, 45/30kg
7 chest-to-bar pullups

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

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


compare to 10JUL2012.

Post results to comments!
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The "Skinny Latte" Trend (NSFW) - The Outlaw Way

Do you judge? Capitol Hill coffee joints have taught me better.

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How often are you mobilizing?

Lee D. in 'Hips of Glory'

“You guys know the 23:59 rule? ‘I stretched for one minute. I don’t understand why nothin’ changed.’ Well, ’cause for 23 hours and 59 minutes you did nothing else and your body was like, ‘Well, what’s the default?’” he explains. “One of the reasons this is very effective is that we reinforce this new range with movement. We immediately go train.”

- Kelly Starret, DPT
MobilityWOD.com, San Francisco CrossFit

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WOD

"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

Post time to whiteboard!

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The CrossFit Games are this weekend!

• Individual WODs
• Team WODs
• Masters WODs

Stay updated with what's happening here. Live streams online and on ESPN3!

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