HBD ROBYN!

the birthday girl, who's been with us for about 4 years now

Hopefully no one played any big jokes on you yesterday! Let's see if we can work some negative splits during "HELEN" today: first round should be your slowest, second round goes faster, then last round is your most powerful and fastest round!

---- Upcoming Events:

• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.
• Lululemon's Salute the Studio: HellaFit by CrossFit SLU - Saturday 4/12 at CFSLU. 10am to 11am.

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WOD for Volume Week Wednesday 4/2

STRENGTH

push press 7x3

CONDITIONING

HBD ROBYN!

"HELEN"

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Compare to 30OCT2014. Post time to whiteboard/the Cody app.

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There's always next year...

Simple April Fool's Day Pranks - Mashable

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Cretus Ex Duellum 2013

** WE ARE RUNNING OUR REGULAR SCHEDULE FOR MLK DAY **

A huge congratulations to all of our athletes who competed this weekend:

• Colin Bleckner - 24th place, Firebreathers Mens
• Kristina Bueno - 22nd place, Open Ladies
• Sheena Camagong - 7th place, Open Ladies
• Guillaume Chabot-Couture - 26th place, Open Mens
• Mario Husmillo - 13th place, Open Mens
• Jeff Pierce - 3rd place, Masters Mens
• Jared Scarr - 5th place, Open Mens
• Robyn Stewart - 3rd place, Masters Ladies
• Jake Vorono - 16th place, Open Mens

photo by Christine E

Inspiring performances by each and every one of them!

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WOD for Monday 1/21

STRENGTH

establish within 20 minutes:
snatch 1RM

then

establish within 20 minutes:
clean 1RM

CONDITIONING

for time:
500m row

Post results to whiteboard.

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Kings Owners Reach Agreement With Seattle Group Sources Say - ESPN

Are the Seattle Supersonics officially back?!

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