1.25.14 "Chipper me' Timbers"

January 24, 2014

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EVERYONE WISH MRS. SONIA “BLADE” GOOD LUCK THIS WEEKEND!!!

Sonia’s 1st heat is at 11:30am. She will be in lane 6 for those watching on FloCast!!!

FITNESS

“Chipper me’ Timbers” 
For Time:
1000m Row
80 Abmat Situps
60 Deadlifts (225,155)
40 Burpees
20 Jerks (135,95)

ENJOY!!!

COMPETITION

SATURDAY
Rest or Active Recovery

SUNDAY
WARM UP
3 rounds not for time
15 GHDSU
10 Pistols
3 Strict Muscle Ups or False grip Chest to Ring Pullups

OLY
EMOTM 7
4 Power Cleans (185,120)
4 Jerks Anyhow (185,120)
If you can not complete 4 reps of each then drop to 3 reps

METCON
“Wangsta” 
3 Rounds
20 Deadlifts (225,155)
20 HSPU
60 Double Unders

EXTRA CREDIT

ENDURANCE
(Sat or Sun)

Run 2 miles for time

ANNOUNCEMENTS

Monday January 27th
Yoga with Kathleen @ CFD

We are officially launching our Yoga program at CFD. This class will meet regularly at 7:30pm every Monday Night. The class is included in your unlimited membership. If you do not have an unlimited membership then UPGRADE today or the cost will be $5-10/class. Upgrading will only cost $20/month and you will also be allowed up to 3 more days of CrossFit per week. It’s a no brainer! Dont worry CFB we are working on our Yoga program and should have some start dates soon.

 

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