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March 2.2015 606

” I paid for this”……

This coming Friday Matt from Progenex will be at LCF hanging out with us as we conquer 15.2 in the evening. He will answer any questions you have about any of the Progenex products.  

15.2 – Any athletes can do the OPEN at anytime outside of class times , HOWEVER If they chose to do this, they MUST have a certified judge score their workout.  If anyone other than a judge scores the workout it will not be validated. We would like to have the majority of our Open Athletes come on Friday evening and do the WOD throw-down style. We will run consistent heats, back to back with a designated warm up area and spectator area. Look for the heat sign ups on the whiteboard.  Remember, community is what CrossFit is about!!!

Structura vouchers - If you signed up for the Open and have not yet received your Structura voucher, pick it up from your coach. 

Dynamic Warm-Up-Mobility
Prepare for..

Strength: Back Squat
1 x 10 @ 60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80% of 1 rep max

WOD: “Helen”
3 rounds for time of:
400m Sprint
21 Kettle-bell Swings (Green/Blue)
12 Pull-ups

Competitors or athletes wanting to improve your Fitness level:
This week will be focused on Run/Row for 15 minutes after each class and work on your goats/mobility for 15 minutes.

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