Shelly & Tomoki

GUESS WHO JUST GOT ENGAGED?!

Tomoki & Shelly

Congratulate them next time you see the pair!

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

---- WOD for Champagne Friday 12/27 STRENGTH deadlift 1x5 CONDITIONING "DIANE" 21-15-9 reps for time: deadlift, 100/70kg handstand pushups Post results to whiteboard/your journal/the Cody app. ---- Generation CrossFit - The New Yorker (via Fran M) The New Yorker's first article on the CrossFit scene!

Deadlifts and Double AMRAPs

Jake V at #OccupyStrength 2012

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• Thursday 12/19 - Our 3:30pm-8:30pm classes have been cancelled for a Staff Meeting
• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

---- WOD for Volume Week Tuesday 12/17

STRENGTH

deadlift 1x5

CONDITIONING

as many reps as possible in 8 minutes:
5 deadlift, 70/50kg
10 pushups
20 double unders

(then exactly 2 minutes rest)

as many reps as possible in 10 minutes:
10 deadlifts, 70/50kg
30 burpees
60 double unders

Post total reps to whiteboard!

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The Benefits of Knee Sleeves - CrossFit Invictus

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Squat/Push/Pull

Angelo A

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II, @ Foundation CrossFit

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WOD for Volume Week Monday 11/14

STRENGTH

• back squat 3x5
• press 3x5
• deadlift 1x5

CONDITIONING

tabata row for max distance

Post results to whiteboard/comments/Cody.

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Is Music the Key to Success - NY Times (via DQ)

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