Knowledge in Movement

Leslie drops the knowledge while Cheryl demonstrates the movement

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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

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WOD for Wednesday 12/4

STRENGTH

jerk 7x2

CONDITIONING

THE COMPLEX (from VERSUS II)

every minute on the minute for 10 minutes:
5 power cleans
5 front squats
5 shoulder to overhead

Rx = 61/45kg

You have 30 seconds to complete the complex. If you are "caught" then you will bring your reps down to 4. Then 3. Then 2. Then 1. Everyone will work up to and include the go at 10:00.

Compare to 24NOV2013. Post results to whiteboard/comments/the Cody app.

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"Team work makes the dream work"

Are You a Good Teammate? - Catalyst Athletics (via Cody L)

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From All of Us at FCF/CFSLU

Have a grand Thanksgiving- hopefully it's filled with whatever you wish: family, friends, hella food, football, video games, movies, or just a quiet day to yourself, the staff at Foundation CrossFit and CrossFit SLU wish you an amazing weekend.

Especially if you participated at VERSUS. You probably have an unanswerable hunger.

You're welcome!

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• WE ARE CLOSED THANKSGIVING DAY!
• Word around says we may or may not be hosting a CrossFit Kettlebell certification in late January 2014. Start saving.
• Seattle Marathon is this Sunday!

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WOD for Thanksgiving Week Wednesday 11/27

STRENGTH

jerk 7x2

CONDITIONING

for time:
40 front squats, 71/50kg
30 weighted situps, 15/10kg
20 kettlebell swings, 32/24kg

Post time to whiteboard/comments/Cody.

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Study up! You'll be seeing way more of these movements for accessory/cool down.

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