Toes-to-Bar

Register for our annual 4-week nutrition challenge here!

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Carl Paoli of GWOD/Freestyle Connection/Naka Athletics

Notice the shapes and position he hits for efficient movement.

Also: be mindful of your grip!

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Upcoming Events:

• Sunday 4/27 - Run Club. 11am at TBA
• Monday 4/28 - PaleoRx 2014 begins!
• Sunday 5/4 - STAR WARS Day - Original Trilogy showing at Foundation CrossFit. Time TBA

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WOD for Champagne Friday 4/25

CGO 13.4

as many reps as possible in 7 minutes:
3 clean & jerks
3 toes-to-bar
6 clean & jerks
6 toes-to-bar
9 clean & jerks
9 toes-to-bar
12 clean & jerks
12 toes-to-bar
15 clean & jerks
15 toes-to-bar
etc.

Rx = 61/43kg. 52/35kg for 55+ Masters athletes.

Post score to whiteboard/the Cody app!

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Check out some strategy for CGO 13.4 here at Tabata Times.

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CGO 13.4 and This Week's Throwdown

The FCF/CFSLU Throwdown will be all day Saturday at Foundation CrossFit

If you're paying attention to the RSVP System, we have replaced all classes this Saturday (except FOUNDATIONS) with competition classes to count as the official scores for CGO 13.4.

Since it's a 7-minute workout, you'll be signing up for one of the three heats we'll run during the hour. Warmup will be on you, but something will be written on the whiteboard as usual.

I'd would still like you to attend class to watch the tempo and technique output and how that relates to the work being done. It'll be your time to prep your mobility for positioning, as well as setting a game plan.

See you Saturday!

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WOD for Thursday 3/28

CGO 13.4

as many reps as possible in 7 minutes:
3 clean & jerks, 61/43kg
3 toes-to-bar
6 clean & jerks, 61/43kg
6 toes-to-bar
9 clean & jerks, 61/43kg
9 toes-to-bar
12 clean & jerks, 61/43kg
12 toes-to-bar
15 clean & jerks, 61/43kg
15 toes-to-bar
18 clean & jerks, 61/43kg
18 toes-to-bar
etc...

Post results to whiteboard. Compare here.

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